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Emotional Intelligence Notes
Emotional Intelligence Notes
POSITIVE PSYCHOLOGY
CHAPTER # 4
Importance of EI
Perceiving, understanding and managing emotions
EI and positive outcomes
Can EI be taught?
During the second half of the 1990s, emotional intelligence and EQ (we much prefer
the former term to the latter) were featured as the cover story in at least two national
magazines; received extensive coverage in the international press; were named the most
useful new words or phrases for 1995 by the American Dialect Society (1995, 1999; Brodie,
1996); and made appearances in syndicated comic strips as diverse as Zippy the Pinhead and
Dilbert.
Daniel Goleman, once a science writer for numerous periodicals and newspapers,
popularized the concept of emotional intelligence in the 1990s. His 1995 book, Emotional
Intelligence: Why It Can Matter More Than IQ introduced the general public to the emotional
concepts that had been discussed by psychologists and laypeople for decades.
intelligence by suggesting that emotion was, in fact, "a high order of intelligence" (p. 182).
Peter Salovey of Yale University and John Mayer of the University of New Hampshire
shared Mowrer's sentiment and theorized that adapting to life circumstances required
In their original 1990 papers, Salovey and Mayer constructed a theoretical framework
for an emotional intelligence. The framework comprised three core components: appraisal
Emotions are involved in everything people do: every action, decision and judgment.
Emotionally intelligent people recognize this and use their thinking to manage their emotions
rather than being managed by them. In the course of last two decades, Emotional Intelligence
(EI) concept has become a very important indicator of a person’s knowledge, skills and
abilities in workplace, school and personal life. The overall result of researches suggests that
EI plays a significant role in the job performance, motivation, decision making, successful
management and leadership. Thus applying EI methodology in higher education can have lots
of benefits for students. It not only fulfills their desire but also makes them more efficient in
their field.
Everyone experiences and relates their feelings and emotions in day to day life.
Emotions have valuable information about relationships, behavior and every aspect of the
human life around us. The most recent research shows that emotions are constructive and do
contribute to enhance performance and better decision making both at job and in private life.
There are lots of arguments about the definition of EI. As the field is growing rapidly
the researchers are constantly amending their own definitions. Some definitions are as below:
Emotional Intelligence is the skill of perceiving, understanding, and managing one’s own
emotions and feelings and using that awareness to manage ourselves within various relationships
and settings. We are basically looking at what is known as a four-quadrant model. (Duhan,2019)
intelligence that involves the ability to process emotional information and use it in reasoning
The term was coined by two American Psychologists, John Mayer and Peter Salovey in 1997,
and from their definition, we can get a great idea of what Emotional Intelligence skills are all
about:
“The ability to monitor one’s own and others_ feelings and emotions, to discriminate
among them and to use this information to guide one’s thinking and actions.”
skills that influence one’s ability to succeed in coping with environmental demands and
‘The capacity to create optimal results in your relationships with yourself and others
is emotional intelligence.”
to increase creativity
1. Self-Awareness;
2. Self-Regulation;
3. Motivation;
4. Empathy;
5. Social Skills.
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Self-awareness can be defined as “the ability to recognize and understand your own
emotions” (Cherry, 2018b). It is the foundational building block of emotional intelligence,
since regulating ourselves, having empathy for others, and so on all rely on identifying and
understanding emotion in ourselves.
Self-regulation is one step further—to have high EQ, we must not only be able to recognize
our own emotions, but we must also be able to appropriately express, regulate, and manage
them.
People who have high EQs also generally possess more intrinsic motivation. In other words,
people high in EQ are motivated for internal reasons rather than external rewards like gaining
wealth, respect, or fame. Those with high EQs are motivated for their own personal reasons
and work toward their own goals.
Empathy can be defined as the ability to understand how other people are feeling and
recognize, on an intimate level, how you would feel if you were in their position. It does not
mean you sympathize with, validate, or accept their behavior, just that you can see things
from their perspective and feel what they feel.
Finally, social skills are the last piece of the EQ puzzle; these skills are what allow people to
interact socially with one another and to successfully navigate social situations. Those with
high EQs generally have higher-than-average social skills and are able to effectively pursue
their goals and get the outcomes they want when interacting with others (Cherry, 2018b).
Self-Awareness:
Self-Regulation:
o Innovativeness: being comfortable with and open to novel ideas and new
information.
Self-Motivation:
Empathy/Social Awareness:
relationships.
Social Skills:
(Goleman, 1998).
The term ‘Emotional Intelligence’, first coined by psychologists Mayer and Salovey
(1990), refers to one’s capacity to perceive, process and regulate emotional information
accurately and effectively, both within oneself and in others and to use this information to
Emotional intelligence can lead us on the path to a fulfilled and happy life by
responses and understand that these responses may be logically consistent or inconsistent
Goleman (1995) recognized five distinct categories of skills which form the key
characteristics of EI and proposed that, unlike one’s intelligence quotient (IQ), these
categorical skills can be learned where absent and improved upon where present.
Thus, EI, unlike its relatively fixed cousin, IQ, is instead a dynamic aspect of one’s psyche
and includes behavioral traits that, when worked upon, can yield significant benefits, from
EQ isn’t the enemy of IQ. It’s possible to have high levels of both. However, life is an
inherently sociable construct. Without the ability to function well within this relational
environment, it’s doubtful how far intelligence alone will get you. As Theodore Roosevelt
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said: “No one cares how much you know until they know how much you care.” EQ is, in
ways: from assisting in looking after our physical and mental health and well-being, through
to our ability to inspire and lead. It’s there in our ability to manage effective relationships and
our armour and shield when it comes to conflict resolution. It is, in so many ways, the driver
of success.
the top-10 most important workplace skills workers will need for success in 2020; and in
recent years it has grown to be regarded as a crucial ingredient of great leadership.
Psychologist and author Daniel Goleman – one of the most prolific writers on the
subject of emotional intelligence – breaks it down into four competencies buckets: self-
bucket live “learned competencies” that make up those four larger competencies. Drill down
into relationship management, for example, and you find core competencies of teamwork,
Emotional intelligence can help you navigate the social complexities of the
workplace, lead and motivate others, and excel in your career.
If you’re unable to manage your stress levels, it can lead to serious health problems.
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Uncontrolled stress can raise blood pressure, suppress the immune system, increase
the risk of heart attack and stroke, contribute to infertility, and sped up the aging
process.
The first step to improving emotional intelligence is to learn how to relieve stress.
Uncontrolled stress can also impact your mental health, making you vulnerable to
anxiety and depression.
If you are unable to understand and manage your emotions, you’ll also be open to
mood swings.
An inability to form strong relationships can leave you feeling lonely and isolated.
Your relationships.
By understanding your emotions and how to control them, you’re better able to
express how you feel and understand how other are feeling.
This allows you to communicate more effectively and forge stronger relationships,
both at work and in your personal life.
Mayer and Salovey’s Four Branch Model of Emotional Intelligence is a helpful way
to visualize the different Emotional Intelligence Skills we looked at earlier. The two
psychologists are credited with coming up with the term ‘Emotional Intelligence’ before the
concept was extended by other researchers and later came to mainstream popularity.
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The Four Branch Model simply premises that Emotional Intelligence Skills come
Perceiving Emotions
The ability to perceive emotions in oneself and others as well as in objects, art,
Branch 1 of the model involves skills needed to perceive and express feelings.
Emotional perception involves registering, attending to, and deciphering emotional messages
as they are expressed in facial expressions, voice tone, or cultural artifacts. A person who
sees the fleeting expression of fear in the face of another understands much more about that
person’s emotions and thoughts than someone who misses such a signal. More specifically,
perception of emotions requires picking up on subtle emotional cues that might be expressed
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in a person's face or voice. For example, when chatting with a friend about an emotionally
charged political topic, a person skilled in perceiving emotions can determine what aspects of
the discussion are safe or unsafe territory based on the friend's nonverbal behavior. These
other words, it’s about the ability to accurately identify emotions (yours and others) by
detecting and decoding emotional signals. This can be in others’ faces, voices, or even in
Facilitating Thought
The ability to generate, use, and feel emotion as necessary to communicate feelings or
Branch 2 of this ability model concerns using emotions and emotional understanding
to facilitate thinking. Simply stated, people who are emotionally intelligent harness emotions
and work with them to improve problem solving and to boost creativity. Emotions are
cognitive, and motivational. Emotions enter the cognitive system both as cognized feelings,
as is the case when someone thinks, “I am a little sad now,” and as altered cognitions, as
when a sad person thinks, “I am no good.” The emotional facilitation of thought focuses on
how emotion affects the cognitive system and, as such, can be harnessed for more effective
problem solving, reasoning, decision making, and creative endeavors. Physiological feedback
from emotional experience is used to prioritize the demands on our cognitive systems and to
direct attention to what is most important. In this regard, imagine that a person has to make
an important decision about a relationship. Should she invest more energy in a friendship that
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has been on the rocks, or should she cut her losses and end the friendship in a civil manner?
How she feels physically and emotionally when she thinks about continuing or ending the
friendship can provide some clues about how to proceed. This emotional information thus
turns attention to alternatives about how to handle the friendship. Also, the more the emotions
are used in efforts to make good decisions, the greater the increase in emotional intelligence.
emotions. Facilitating thought using emotions relates to analyzing and registering this
‘emotional information’. Then, incorporating it into our higher-level cognitive functions for
Understanding Emotions
combine and progress through relationship transitions, and to appreciate such emotional
emotional understanding would know that hope is an antidote to fear and that sadness or
apathy are more appropriate responses to lost love than hating is. People with these skills
understand that emotions such as jealousy and envy are destructive in their own right (due to
their physiological and psychological repercussions) and that they fuel maladaptive
Appreciating the dynamic relationships among emotions and behaviors gives an emotionally
intelligent person the sense that they can better "read" a person or a situation and act
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appropriately, given environmental demands. For example, imagine the emotional struggle of
a person who is placed in the awkward situation of being asked by a close friend to betray the
confidence of a classmate or work colleague. He might feel disappointment or disgust that the
friend asked him to behave in an inappropriate manner. If he were tempted to break the trust,
he might experience a wave of shame. Understanding these complex emotions then might
relate to one another, how they can change based on the situations we encounter, and how our
feelings alter over time. Being able to predict how someone’s emotions are changing through
their facial expressions, their tone of voice, and so forth, means you’ve probably got strong
Managing Emotions
The ability to be open to feelings, and to modulate them in oneself and others so as to
skills are difficult to master because regulation is a balancing act. With too much regulation,
a person may become emotionally repressed. With too little, one's emotional life becomes
overwhelming. People who become very good at regulating their moods also are able to share
these skills with others. Often the best parents, teachers, coaches, leaders, bosses, or role
models can manage their emotions and at that same time instill confidence in others to be
Managing emotions is the Emotional Intelligence skill that relates to handling your
own and others’ emotions effectively. Typically, emotional management and understanding
are considered higher-level skills, as they rely on the first two (Perceiving
easy to see how managing your own (and others) emotions might make life easier when
Each of the four dimensions of the ability model is assessed with two sets of tasks in a
Salovey, & Caruso, 2001). The tasks concerned with perceiving emotions ask respondents to
identify the emotions expressed in photographs of faces as well as the feelings suggested by
artistic designs and landscapes. For using emotions to facilitate thought, respondents are
asked to describe feelings using nonfeeling words and to indicate the feelings that might
facilitate or interfere with the successful performance of various tasks. The understanding
emotions dimension is assessed with questions concerning the manner in which emotions
evolve and how some feelings are produced by blends of emotions. To tap the ability of
managing emotions, the MSCEIT presents a series of scenarios eliciting the most adaptive
ways to regulate one's own feelings as well as feelings arising in social situations and in other
people.
Emotional Intelligence (EQ) is the ability to identify, use, understand, and manage
emotions in an effective and positive way. A high EQ helps individuals to communicate
better, reduce their anxiety and stress, defuse conflicts, improve relationships, empathize with
others, and effectively overcome life’s challenges.
Our emotional intelligence affects the quality of our lives because it influences our
behavior and relationships. EQ is synonymous with self-awareness because it enables us to
live our lives with intention, purpose, and autonomy.
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Many of us move through life making important decisions based on our current
circumstances. We may perceive them as being beyond our ability to change, thus limiting
our options and solutions. Taking time to reflect and examining why we decide to do what we
do enables us to lead lives determined by our conscious intentions rather than circumstances
alone.
Developing EQ can greatly influence our success. Our personal situations and
intelligence are factors as well; however, EQ can profoundly affect our choices by creating
options we may not have otherwise imagined or considered to be possibilities.
effectiveness.
The higher the emotional intelligence, the better the social relations. In a recent review, my
The high EI individual, most centrally, can better perceive emotions, use them in thought,
Solving emotional problems likely requires less cognitive effort for this individual.
The person also tends to be somewhat higher in verbal, social, and other intelligences,
particularly if the individual scored higher in the understanding emotions portion of EI. The
individual tends to be more open and agreeable than others. The high EI person is drawn to
occupations involving social interactions such as teaching and counseling more so than to
The high EI individual, relative to others, is less apt to engage in problem behaviors
and avoids self-destructive, negative behaviors such as smoking, excessive drinking, drug
abuse, or violent episodes with others. The high EI person is more likely to have possessions
of sentimental attachment around the home and to have more positive social interactions,
particularly if the individual scored highly on emotional management. Such individuals may
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also be more adept at describing motivational goals, aims, and missions (Mayer, Salovey, &
Related to the previous point, high emotional intelligence will also improve decision-
making abilities. Those who have a good understanding of themselves and those around them
are more likely to weigh all the options, keep an open mind, and remove all irrelevant
It’s worth noting that people with high EQs don’t remove all emotions from their
decision-making, just the ones that can interfere (like anxiety). This helps them stay more
objective while also allowing them to rely on their feelings to a healthy extent.
Understand and regulate their own emotions so they don’t bottle things up or let
Understand that their thoughts create their emotions and that regulating our thoughts
Connect their own actions to other peoples’ emotional reactions; they know what
kinds of consequences their actions will have on others and how others might feel and
affects one’s resilience. People who are high in EI are also generally able to pick themselves
resilience. Researchers Magnano, Craparo, and Paolillo (2016) found that emotional
intelligence is directly related to resilience and, through that connection, it’s related to
Emotional intelligence has become a huge topic in the field of nursing, and for good
reason. Nurses high in emotional intelligence not only outperform their colleagues, but they
are also more likely to stay in their current positions, less likely to experience burnout, and
Nurses and other professional health care workers thrive in their careers when they
are able to correctly identify the emotions in themselves, their patients, their patients’ family
members, and their coworkers and colleagues. Emotional intelligence enables health care
professionals to reason effectively; those high in EQ are comfortable “trusting their gut” but
are also able to effectively marry objective reasoning with their subjective emotions (Codier,
2012).
https://www.helpguide.org/articles/mental-health/emotional-intelligence-eq.htm
According to Success.com’s Rhett Power (2017), these are the seven qualities that best
They aren’t afraid of change. They understand it’s a fact of life, and they’re quick to
adapt;
They’re self-aware. They know what they’re good at, what they can work on, and
They’re empathetic. They can easily relate to others and understand what they are
going through;
They’re balanced and able to have a healthy professional and personal life;
They’re curious and open-minded, and they love to explore the possibilities;
They have a healthy work/life balance because they know when to work and when to
play;
They’re a bit guarded because they know when to open up and when to stick to their
boundaries;
They embrace their strengths and understand their weaknesses, and leverage the
They have a true sense of empathy that allows them to relate to others and show
compassion;
They forgive others easily and don’t dwell or hold onto grudges (Health Personal Growth,
2017).
Happiness was considered by Wechsler to be a key “conative” factor that has a positive impact on
“intelligent behavior” (1940). In addition to its motivational value, happiness is also barometric in
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nature (Bar-On, 1997b, 2000). It both monitors one’s immediate well-being and interjects positive
mood in the way individuals cope with daily demands, challenges and pressures. Apparently, it is this
positive mood that, metaphorically speaking, fuels the emotional energy required to increase one’s
motivational level to get things done. It helps individuals do what they want to do and then tells
Researchers concluded that emotional intelligence is indeed an integral part of positive psychology.
Based on the approach applied, the following factors appear to share the widest degree of overlap
the ability to understand others’ feelings and the capacity for positive social interaction
self-determination
optimism
To summarize, the above six factors are shared areas of interest between emotional intelligence
and positive psychology; and they are also the strongest predictors of performance, happiness, well-
being, and the quest for a more meaningful life based on the researchers findings.
In addition to exploring how emotional intelligence develops over the life span, it would be of
particular importance to positive psychology to examine the impact of EI on raising and educating
healthy, well adjusted, effective, productive and happy children. In that emotional intelligence can
be enhanced through rather simple didactic methods over a relatively short period of time (Bar-On,
2007a), it would also be valuable to examine how best to increase EI competencies and skills as well
as other closely related factors in positive psychology. There is a need to develop more educational
programmes designed to improve emotionally and socially intelligent behavior that are based on
empiricism rather than supposition and unsubstantiated theory in the fields of both emotional
intelligence and positive psychology. Continued research on how EI affects various aspects of human
performance, self-actualization, happiness and well-being should guide the development of these
programmes.
As mentioned earlier, emotional intelligence is not all the way to the “trait” side of the state-
trait continuum. Although it is relatively stable and does not change much on its own, it
With concerted effort, it can be taught by parents, teachers, coaches, and other educators or
• First, one must establish a credible rationale for the processes that might occur in the
• Secondly, the empirical evidence relating to the efficacy of attempts to teach EI needs
consideration.
• Finally, given that most of the literature in this area is drawn from work in schools, by
Establishing a credible rationale for the process of emotional learning can be achieved
represents the ability of the higher brain centers to monitor and direct more primitive
emotional signals from phylogenetically older brain structures, such as the amygdala, in such
a way that they are used constructively by the individual rather than destructively. The
amygdala has been described as being the progenitor of those things that are entirely self-
serving and self-seeking (e.g., obsessive compulsive behaviors, deception, superstitious acts)
(McLean, 1970).
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This primitive structure is, however, subject to “top-down” control and alteration
from the higher (and more phylogenetically recent) cortical structures, specifically the
anterior frontal lobes (Hariri, Bookheimer, & Mazziotta, 2000; Rolls, 2004; Rosenkranz,
Moore, & Grace, 2003). It is likely that individuals with high levels of emotional intelligence
are able to perceive their emotional states using higher cortical centers as an “observer” of
internal state (MacLean, 1977), and then direct and control these states to better suit the
intelligence therefore becomes the learning by higher brain centers of new or different
patterns of behavior, and the acceptance in a “top-down” way by deeper cerebral structures of
this new direction (Rolls, 2004). As learning is dependent on dopamine, and as dopamine
release is predominantly controlled by the limbic system (see above), the central goal of
social and emotional learning must therefore be to change the individual’s perception of
reward from one of self-serving and self-seeking gratification (i.e., those things that feed our
understanding the emotional needs of other people as well as their own. Although these
purported sets of processes may seem somewhat reductionist in nature, they do succeed in
examination shows that the turmoil and contention observed in other areas of the literature is
evaluation (see Zeidner et al., 2002, for a review), most of which have yielded positive
results. However, key limitations of such evaluations seriously limit the extent to which firm
conclusions about the “teach-ability” of EI can be drawn. For example, many of the programs
(and subsequent evaluations) cited by EI lobbyists were not specifically designed to address
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EI, and thus their EI “content” is often meager (Zeidner et al., 2002). This begs the question
of what is in fact taught in such programs, and the relationship of this to EI outcome
measures. With regard to the former, this ranges greatly from program to programs, but
typically includes content tangentially related to EI, such as problem-solving skills (Clabby &
Elias, 1999) and general good citizenship (Developmental Studies Centre, 1999). Concerning
the latter, exploring any relationship becomes difficult once it becomes apparent that the
validity of the outcome measures of such studies is often questionable. Very few have
actually used EI measures, with the majority preferring to examine outcomes thought to be
Of those intervention programs that were designed specifically to promote EI and also
to include EI outcome measures in their supporting research base, the most widely known
and rigorously researched is the PATHS curriculum (Greenberg, Kusche, & Riggs, 2004). In
a typical study, which utilized a randomized control design and involved 4 schools and nearly
300 children, Greenberg, Kusche, Cook, and Quamma (1995) found that implementation of
(assessed using the Kusche Affective Interview). Although this study clearly supports the
notion that EI can be taught, a couple of cautionary notes must be made. First, the
randomization process for this study took place at school level (that is, 2 schools were
randomly assigned to the intervention conditions and 2 to the control condition). Although
the reasons for this are sound (PATHS is built on a whole-school approach to emotional
learning, and treatment diffusion effects would have been a strong possibility if
randomization had occurred within schools), it should be noted that this design carries with it
an implicit assumption that the schools are somehow “matched” or “equivalent”, and
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therefore opportune sources for comparison. However, the heterogeneity of ethos and
practices one observes visiting any number of schools renders this assumption simplistic at
best. A second note of caution should be made with regard to the outcome measure (the
Kusche Affective Interview-Revised) used, for which there is little in the way of published
A further note of caution also involves the interplay between the social and emotional
ethos of a school and a specific taught curriculum. Although obviously the diffusion effects
of programs taking place within different schools with different cultures must be considered,
so must the research that points towards the probability that the teaching of social and
emotional education must take place within a warm, positive, and supportive environment for
it to be effective and sustainable. Given the research on the impact of modeling and
attachment issues (Schore, 1999), it is clear that there is a considerable “caught” aspect to
emotional education (Weare & Gray, 2003). A “taught” aspect is now also critical, since
family interaction patterns are so different from in the past that children can no longer rely on
receiving the necessary input through everyday communication. Thus, any program’s
assessment must also consider whether it is being evaluated for its long-term impact and
This view is supported by the work of Elias, Zins, Gaczyk, and Weissberg (2003),
who stress the need for whole-school adoption of an EI ethos alongside the implementation of
any intervention program. This notion is highlighted most eloquently in a study by Kelly,
Longbottom, Potts, and Williamson (2004), who report a class teacher as saying, “It should…
fit with the school ethos or it risks not being understood or appreciated” (p. 231).
curriculum; in order for such ventures to be successful, they should be fully integrated into
the overall school academic program (Zins et al., 2004). As Zeidner et al. (2004) note,
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without this overall commitment “emotional education” can often be received skeptically by
educators, who may see it as beyond the primary remit of schools. Without irrefutable