The success of an organization is not achieved by its leaders alone, nor by the independent contribution of its employees. Organizational success rather depends on collaboration across all divisions and levels of the company, which -together- help realize the company’s mission and objectives. In order to create a collaborative and healthy workplace environment, both employers and employees have to practice effective communication and foster interpersonal skills. Emotional intelligence (also known as emotional quotient: EQ) is essential to such powerful social skills. Understanding what emotional intelligence is, as well as concrete ways to improve it, can significantly enhance your personal and professional lives.

Cognitive Intelligence (IQ) vs. Emotional Intelligence (EQ)

Cognitive intelligence (or intelligence quotient: IQ), refers to the capacity to learn, recall, and think rationally about problems, and has long been believed to be the primary predictor of success in the workplace. Research has become increasingly interested in the belief that intelligence is not singular, but that there are multiple types of intelligence that better encompass the full range of human abilities; including emotional intelligence. 

While IQ tests skills including general knowledge, reasoning, working memory, and quantitative abilities, EQ examines one’s perception and identification of emotions, and how that is applied to social situations. Scholars have suggested that emotional intelligence might even be more essential in the workplace, with studies showing emotional intelligence to be a better predictor of efficiency in working within teams; an integral role in organizations. 

Emotional Intelligence: What Does it Mean? 

Emotional intelligence (EQ) is the ability to recognize, comprehend, and effectively manage emotions in oneself and others. Being emotionally intelligent means that in emotionally charged instances, you are still able to maintain composure, identify the underlying reasons behind your emotions, and react appropriately and effectively.

Instead of being increasingly stressed and responding impulsively to overwhelming emotions, individuals with high EQ are equipped with the skills to navigate complex situations and handle conflict. Emotional intelligence is thus indispensable in the workplace, where awareness and consideration of colleagues ensure cohesiveness within the organization and emphasize a positive culture. 

Emotional Intelligence in the Workplace

The notion of emotional intelligence gained popularity with the publication of psychologist Daniel Goleman’s book “Emotional Intelligence: Why It Can Matter More Than IQ”. In his 1995 book, Goleman argues that emotional intelligence plays a critical role in the workplace, and that it might even be more predictive of workplace success than traditional notions of intelligence. 

Luckily, research has found that emotional competencies can be improved, in turn enhancing well-being and social relationships, as well as reducing stress levels; all elements crucial in an effective and cooperative work environment. An article published in Harvard Business Review shows that 90% of people receive promotions because of emotional intelligence. 

5 Components of Emotional Intelligence and How To Improve Them

There are five components of emotional intelligence outlined by Goleman:

1. Self-Awareness

Self-awareness refers to the ability to monitor and understand your own thoughts, behaviours, and emotions. In being cognizant of these aspects of yourself, you are better able to assess how they manifest themselves in certain situations, how they affect your job performance, how they interact with one another, and how they affect colleagues around you. 

Observing yourself and working towards understanding who you are will not only help you have a better relationship with yourself, but also with the people around you. It will help you make better decisions, and create an inclusive and supportive work culture. In order to develop self-awareness, you need to dedicate time to yourself and maintain consistent check-ins. Some ways to do that are: 

Keeping a journal. Recording your thoughts in a journal is a good way to track and reflect on your emotions. How are you responding to your feelings? How are your feelings affecting those around you? What patterns do you notice in your behaviour, and how can you adopt better habits?

Meditating. A good way to get to know yourself is by giving yourself the space and time to exist outside of daily responsibilities. Observe your mind and allow yourself to be present in the moment. 

Being open to feedback. Be willing to accept feedback from others and recognize that feedback is not criticism, but an avenue for success. Take actionable steps towards incorporating this feedback into your life. 

2. Self-Regulation

Being self-aware and able to identify your emotions is an excellent step in the right direction, but it is only the first. It is equally important to learn how to regulate your emotions. An employer or colleague with poor self-regulation skills might be easily frustrated and angry, which creates a hostile and fearful environment where constructive communication is difficult. 

Self-regulation allows employees to work better under the demands and pressures of work, adapt better to changing circumstances, and maintain motivation and enthusiasm. You can improve your self-regulation by:

Waiting before reacting. Sometimes acting on immediate intense emotions can result in impulsive and unhelpful responses. Instead, give yourself time to cool down so that you can better assess the situation at hand and react accordingly.

Practising communication. Communicate how you’re feeling in a respectful manner. This will invite other people to understand where you are coming from and allow you to reach better solutions together. 

Creating an emotional outlet. It is important to find productive ways to release your emotions. Exercising is a good way of doing so because of how it releases endorphins, the “happiness hormone,” and reduces the levels of the stress hormone cortisol.

3. Motivation

An important element of success is intrinsic motivation. Highly motivated individuals are better able to set goals and take tangible steps towards achieving their desired results. People with high emotional intelligence are motivated by their passion and aspirations rather than by external factors such as status and compensation. 

The reliance on an intrinsic drive breeds more resilience and allows you to persevere in the face of setbacks. In the workplace, this could appear as an employee striving to take on more challenging tasks in order to grow their skillset and maintain a positive attitude. You can nurture your motivation by:

Identifying aspects of your job you are passionate about. Sometimes work might seem repetitive and you might lose sight of the bigger picture. Identifying and focusing on what you enjoy about the job will help you have a clear path that you are working towards.

Setting future goals. How do you want to grow in your career? What skills can you gain from your role that would help you achieve that? What do you aspire for, and how can you get there?

4. Empathy

The ability to understand the emotions of others is a pivotal aspect of emotional intelligence. If you are an empathetic person, you are not only able to understand the nonverbal cues about your colleague’s emotions, but you are also able to respond appropriately; offering care and attention. 

This is an important skill in the workplace, where you interact daily with coworkers who are continuously experiencing the stresses of life both inside and outside of work. Being empathetic could significantly strengthen your relationships with your colleagues, and make them feel important and heard. Recognizing the individuality of your coworkers and acknowledging the complexities of life creates a supportive and considerate environment. Fostering empathy can mean:

Practising active listening. Ask your colleagues about their day, sometimes you do not need to offer solutions or give the perfect response. Listen without thinking of how you are going to respond, instead engage with the conversation by being fully present, attentive, and compassionate.

Put yourself in others’ shoes. It is often helpful to put yourself in someone else’s position to gain a perspective of how they are affected by their situation. Remember that something that feels easy for you might be debilitating to someone else: we are affected by situations differently. 

5. Social Skills

Social skills are the last element of Goleman’s theory of emotional intelligence. Due to a heightened awareness of oneself and others, emotionally intelligent individuals are equipped with the necessary skills to smoothly navigate social situations. They are able to communicate and build positive relationships with others, a skill highly valued in the workplace. 

Individuals with strong social skills are not only great leaders, eloquent in their expression of ideas and effective in outlining goals, but are also great team members, with the ability to create an innovative and collaborative dynamic. You could start nourishing your social skills by:

Asking open-ended questions. Open-ended questions offer space for the individuals in the conversation to talk freely and share experiences, which creates more avenues for discussion. This can help build rapport and spark an ongoing conversation, where you could -at a later date- ask your colleague about this trip they mentioned they were planning to take in a previous conversation.

Noticing body language. Communication is not confined to the words we say, but rather extends to encompass our whole body and how it contributes to the conversation. You are constantly giving signals through your body language. Make sure to maintain eye contact, and be conscious of your facial expressions and tone of voice in conversations. Your body conveys what your words do not.  

The Importance of Emotional (vs. Cognitive) Intelligence

Despite how IQ was believed to set individuals up for high achievement, both academic and professional, emotional intelligence is now more widely recognized for the value it brings to working environments. People spend 8 hours daily in their workplace, where they have to interact with their coworkers in collaboration on projects and depend on each other for success. 

While IQ remains a telling indicator of mental abilities, individuals want to work with individuals they can interact smoothly with, with people they will enjoy spending 8 hours of their day collaborating with. Most of all, we want to be able to spend our days having better conversations, good communication, and empathy. Fostering your emotional intelligence is a way to be a better colleague, and a better friend: to yourself and to others.