Many people aspire to appear calm, cool, and collected. Yet, in high-pressure situations, they often feel frazzled, on-edge, and scattered. Did you know your level of emotional intelligence shapes how people see you – and how you handle relationships at work and at home?

Emotional intelligence involves recognizing, understanding, and skillfully dealing with your own emotions and the emotions of others.

Similar to other forms of intelligence, emotional intelligence is not necessarily an inherent trait, but it can be learned and evolved through practice and effort.

According to Forbes, emotional intelligence can positively impact communication, relationships, performance, and progress in the workplace. And according to Harvard Business School, 71% of employers value emotional intelligence more than technical skills when evaluating candidates.

Individuals with high emotional intelligence exhibit five definable characteristics: self-awareness, self-regulation, intrinsic motivation, empathy, and social skills.

1. Self-awareness

A person with self-awareness possesses an authentic knowledge of themselves and their character. You can deepen your self-awareness by seeking to understand yourself through journaling, gathering feedback from those close to you, identifying strengths and weaknesses, and reflecting on past experiences. At Reynolds, associates are encouraged to attend internal workshops that focus on learning more about one’s self and how they interact with others.

2. Self-regulation

The ability to understand and manage your behavior and reactions is self-regulation. While managing emotions can be difficult, building upon a strong sense of self-awareness will help you identify and handle yourself appropriately when reacting. Practicing mindfulness or gratitude is one way to keep calm in difficult situations, as well as focusing on breathing or taking a break from the situation, if possible. Cognitive reappraisal, or interrupting unhealthy thought patterns, is another helpful strategy.

3. Intrinsic Motivation

Determination to act or engage in behavior without the promise of reward is known as intrinsic motivation. The three elements of intrinsic motivation are autonomy, purpose, and mastery. Autonomy is developed by maintaining a sense of control and individuality when approaching goals. Feeling that your work has meaning and impact is contributed to an overarching sense of purpose. And mastery is rooted in your own confidence and belief in your ability to succeed.  Setting meaningful goals that inspire you, approaching situations with enthusiasm, speaking to yourself in a positive way, and expressing your individuality through work are great ways to keep yourself motivated.

4. Empathy

An empathetic person is aware of (and sensitive to) the problems and lives of others. Engaging in active listening, asking open-ended questions, combating personal biases, and cultivating curiosity are practices that will enable you to learn more about others and care about them individually.

5. Social skills

Whether you have good social skills is subjective, but there are common expectations or practices that ensure others see you as competent and approachable. Maintaining eye contact, paying attention to non-verbal cues, and asking questions about others will almost guarantee you’ll make it out of the social situation looking well. And, of course, practicing often will only make you more confident and proficient.

Emotional intelligence is not about striving for perfection but expanding the fundamental practices that aid in a healthier life, stronger relationships, and a successful career. Whether it’s maintaining your cool in stressful situations, showing empathy in tough conversations, or simply listening well, small improvements can make a significant impact on how you interact with the world.

Interested in developing your emotional intelligence at Reynolds? Browse current opportunities here.