Emotional Intelligence Fundamentals

This program helps you understand and manage your own emotions, observe and understand the emotions of others, and adjust your behavior accordingly, particularly in stressful situations.

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Program Modules

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Recognizing Your Own Emotions

Learn to identify and label your emotions, especially in challenging situations. This module aligns with the self-awareness stage of the Transtheoretical Model, encouraging reflection and identification of emotional triggers.

Morning Check-In

Daily

Upon waking, take 15 minutes to identify and journal any emotions you are experiencing. Implementation intentions: If I wake up, then I will immediately journal my emotions.

“Being able to go oh I have some tension and I'm frustrated and I might even be angry or overwhelmed”

reflection

Identify Trigger Emotions

Weekly

Reflect on situations from the past week. Identify events that triggered strong emotional reactions. Write them down. Frame this exercise as gaining insight and power over your reactions. Loss aversion: Not identifying triggers can lead to uncontrolled emotional responses.

“rolling in from a really crazy morning to work it was stressful maybe things went wrong”

reflection
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Managing Your Emotions

Learn techniques for processing and releasing difficult emotions. This module draws upon principles of Social Cognitive Theory, emphasizing self-efficacy in managing emotional responses. Disclaimer: This program is not a substitute for professional mental health treatment. Individuals experiencing significant emotional distress should seek professional help.

Deep Breathing Exercise

Daily

Practice deep breathing for 15 minutes to calm your nervous system.

“being able to process those emotions and and release them so that you can come to a place where you're re-centered”

simulation

Re-centering Technique

Daily

Practice re-centering when overwhelmed for 15 minutes. Frame this as regaining control. Offer bonus points for consistent adherence.

“come to a place where you're re-centered and those feelings are not dictating your experience of the day”

simulation
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Emotional Influence on Decision-Making

Learn to recognize how your emotions impact your decisions. This module encourages users to apply emotional intelligence in real-world scenarios, aligning with the action and maintenance stages of the Transtheoretical Model.

Decision Log

Daily

Keep a daily log of important decisions and the emotions you were experiencing when making them for 20 minutes.

“those feelings are not dictating your experience of the day dictating shortness with your team or frustration that could be driving fear-based decision making because of things that happened outside of work”

reflection