Emotional Intelligence Activities (13+)

This blog mentions some emotional intelligence activities that would help to enhance emotional intelligence.

There is a lot more to learn about emotional intelligence in this blog, so let’s not delay further and take a start from the definition of emotional intelligence.

What is Emotional Intelligence?

Emotional intelligence is your ability to identify and appreciate feelings between yourself and others, and your ability to use this knowledge to control your actions and relations.

What are Emotional Intelligence Activities and Exercises

As the name suggests, emotional intelligence tasks and exercises are efforts to construct, improve, and retain one’s emotional intelligence, also referred to as the EI or the EQ for the Emotional Quotient.

The following are some emotional intelligence activities:

1. Why Do You Do the Things that You Do? 

Consciously monitor the things you ‘re doing and start asking yourself why you’re doing them.

Is it for you, for someone else, what’s the point, is this the most important thing you need to do right now? 

Make a list of all you’re doing in a day and write down why you’re doing it. This will help you to find out what’s most important and whether you spend your time with it.

It’s going to help you learn to concentrate and get to know yourself better. 

2. Visit Your Values

In line with the above, if you find that you’re doing something for the wrong reasons, and particularly when these things take much of your time, there’s obviously something wrong, because it’s beyond your values. 

Again, list your principles and your core convictions, and then compare them to the recent circumstances you’ve already had from exercise one.

Where are the variations, and why? It is going to help you concentrate.

3. Reflect on How You Feel Right Now

To get to know what you’re thinking, you need to take the time to consider and think about it. We ‘re not even doing it. 

An easy way to do this is to write it down by naming the emotion, if not at the very moment, at least later by trying to bring it back.

Is it anger, joy, sadness, agitation, etc.? Here’s the entire list that you can use. 

To get this to the next level, try using a metaphor to describe the emotion.

4. Make a List of Your Daily Emotions

Based on the above that focuses on the moment, it’s helpful to take a little more time to think about what you’ve experienced during the day and get to know yourself better. 

So, in the evening, have a diary of emotions and split each page into two columns: the left one is for your emotions, where you list them by the hour, the right one is for the meaning that surrounds the emotion. 

Once you’ve identified all the emotions, start contrasting them and evaluating them.

What is the ratio of positive to negative emotions? These are the feelings that control and what triggers them? Which are the triggers?

It will help you to see precisely where feelings come from in order to work on modifying their causes and what negative emotions by preventing them from emerging. Pretty strong, huh? 

5. Breathe

This is a major one because we just don’t take enough breaks in our super busy lives every day. Especially when you’re under anxiety, just take a step back, close your eyes, and breathe for a few moments.

Feel the breaths, you can fully experience it. This will encourage you to control yourself and not respond automatically in such circumstances, but instead to let yourself go for a while, and once you’re in a relaxed state, you can think straight.

6. Count to 10 When in Stressful Situations

Adding to the above, when under stress, not only take a step back and relax, but count to ten slowly.

The easiest way to do this is to take a deep breath and say “one” when you exhale and then do it until you hit 10. 

Another strategy here is to take a drink of water before you act or utter something to avoid snapping or staying calm.

7. Set Aside Time for Problem-Solving

Through being continually distracted with yet another to-do on the never-ending list of stuff we need to take care of, we never spend time really thinking about going about stuff, really thinking. 

When we want to solve problems and be imaginative, the best thing to do is to devote the time for that too in addition to the time we spend GSD-ing-a totally HubSpotty term for getting things done. 

An easy way to do this is to dedicate 15 minutes a day, yes, just 15 minutes, block them in your calendar, and just take a walk to reflect and think.

This is it. You ‘re going to get to know your mind and think more that way, and you’re going to be able to handle things in a way you ‘re mindful of and want to.

8. Fix Up the Bed Hygiene

I’m so guilty of this-I should have my laptop in bed with me, my phone in bed, my lamp, my mobile, a lot of things to keep me occupied. 

Yet we need to know that we need to turn off these machines on a regular basis to make the bedroom a forbidden location for them.

Ideally, two hours before you go to bed, you ‘d like to turn off your laptop or TV because their light is like sunshine, keeping you alert and making it more difficult to take naps.

And, as we know, we need a decent amount of sleep to work properly, both physically and mentally.

9. Tour Around for 15 Minutes

We ‘re so stuck with our own worlds that we can’t see what ‘s going on around us.  And really, we can learn so much from that.

So when you’re in the workplace, watch the actions around you: when people go around to speak to someone and who they speak to; what are their moods; how are their desks arranged; what do folks feel; what is the mood of the company overall; what do you see and hear?

Do it once a day for 15 minutes. It isn’t stalking; it’s thinking about the people around you.

10. Go People-Watching

Similar to the above, when you’re out for a brunch, a walk, or any other situation outside between people and you’re alone, just observe their encounters, emotions, and moods, how and what they eat or do, how they make eye contact, their facial expressions, their body language, etc. 

A buddy once told me that he’d like to sit on a bench all day and watch people when he retires.

I thought it was a wonderful dream. It will help you improve your empathic skills and learn how to read and comprehend people better.

11. Develop a Back-Pocket Question

We always find ourselves in awkward circumstances when we meet someone new and have to have a conversation.

It’s quick at the beginning of the meeting, but you don’t always communicate with anyone, so you’ll inevitably face those strange, silent moments.

A simple trick when the conversation begins to drop is to say, “What do you think about ?” 

That opens up the other person to express an thoughts, and it’s an open-ended question because the answer won’t be two words.

Ideally, avoid politics or religion as these topics may lead to conflict.

12. Remember the Little Things

We always forget that small things matter a lot as they build up over time. So say ” thank you,” “please “and” I ‘m sorry, “don’t shy away from it or fail to show gratitude, it’s critical for developing connections with others. 

Often, tell the names of other people more frequently throughout the day.

I’ve read once that a person’s name is one of their most significant “attributes” and we enjoy hearing our names. It’s nice to just do it.

13. When You Care, Show It

That’s another one we ‘re guilty of because we’re believing people know, we ‘re thinking people can understand our thoughts and moods. Okay, they can’t do that.

And when you feel someone near or when someone is doing a fantastic job, show it and say it with small gestures to share your feelings and appreciation.

For example, small gifts such as cards or treats or messages and pictures. They are going to remember.

14. Explain Your Decisions, Don’t Just Make Them

This one is very high, particularly in the corporate world. Leadership just chooses everything and wants others to buy it.

This isn’t that easy. It’s not just about making a decision and waiting for others to go along with it, it’s about explaining the reason behind the decision.

It is much more important when the decision itself requires a transition that needs to happen or is already taking place.

Citizens are not simply going to accept anything, they need to know what the choices were, why and how a specific choice was selected, and how it would affect everyone. 

It is often seen in your personal life with your family, children, or friends.

Recommended Amazon Tools and Books

The following is a list of some good books on emotional intelligence. These books are a great source of increasing knowledge.

Just click the book you wish to study and you will be redirected to the page form where you can access it.

This blog explained in detail the concept of emotional intelligence and mentions some emotional intelligence activities.

If you have any questions or queries regarding this blog, let us know through your comments in the comments section.

We will be glad to assist you.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

References 

13 Emotional Intelligence Activities & Exercises by Courtney E. Ackerman (2020)

Emotional Intelligence Activities for Kids – Imagination Soup

Mastering Emotional Intelligence with 17 Simple Exercises

Amazon.com 

Unspalsh.com 

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