Emotional Intelligence: A Science-Based Roadmap with Dr. Mark Brackett
Learn about the science of emotions, emotional intelligence (EQ), and tools to understand, regulate, and improve your emotional well-being and relationships. Incorporating the RULER framework, this program will help you Recognize, Understand, Label, Express, and Regulate your emotions like never before.
Program Modules
Understanding Emotions & Emotional Intelligence
Define emotions, emotional intelligence, and the core skills (RULER). "Today's discussion gets heavily into how we should think about our emotions and the emotional expressions of others. By the end of today's discussion, you will be armed with a tremendous amount of new knowledge and many new tools."
Define Emotional Intelligence
DailyReflect on your understanding of emotional intelligence and how it applies to your life. "Emotional intelligence is how we reason with and about our emotions and feelings." Emotional intelligence is a set of skills.
“Emotional intelligence is how we reason with and about our emotions and feelings.”
Learn the RULER Framework
DailyFamiliarize yourself with the 5 core skills of emotional intelligence: Recognizing, Understanding, Labeling, Expressing, and Regulating emotions. "RULER: Recognizing, Understanding, Labeling, Expressing, and Regulating emotions."
“RULER: Recognizing, Understanding, Labeling, Expressing, and Regulating emotions.”
Self-Awareness and Emotion Recognition
Develop self-awareness by identifying and labeling your own emotions. Use the Mood Meter to map emotional states. "The whole set of skills are intra and interpersonal. Part of what you're talking about is the body awareness."
Use the 'How We Feel' App
DailyDownload and use the 'How We Feel' app to track and identify your emotions throughout the day. Note triggers and patterns. "Technology can be super helpful for building self-awareness."
“Technology can be super helpful for building self-awareness.”
Map Emotions on the Mood Meter
DailyUse the energy vs. pleasantness axes (Mood Meter) to categorize emotions and understand their characteristics. "Cross the two axes to create what we call... the mood meter. The mood meter has four quadrants: High pleasant high energy: yellow. Low energy and pleasant: green. Low energy unpleasant: blue. High energy highly unpleasant: red"
“Cross the two axes to create what we call... the mood meter”
Emotion Regulation and Expression
Learn techniques for managing and regulating emotions, including reappraisal, distancing, and self-compassion. Emphasizing the importance of emotional awareness and understanding.
Practice Reappraisal Techniques
WeeklyIdentify a negative emotion and practice reappraising the situation in a more positive or neutral light. "Finding ways to reappraise tends to be more helpful"
“Finding ways to reappraise tends to be more helpful”
Cultivate Self-Compassion
DailyTreat yourself with kindness and understanding during times of emotional distress. This action could bring up feelings of self-criticism. Remember to practice the emotion regulation techniques learned. "All learning has an emotional base."
“All learning has an emotional base.”
Empathy, Relationships, and Conflict Resolution
Enhance your ability to understand and respond to the emotions of others. Improve communication and conflict resolution skills. Recognizing that conflict is inevitable; emotional intelligence is the key to navigating the social environment.
Practice Active Listening
DailyDuring a conversation, focus on actively listening to the speaker, paying attention to their emotions, and responding empathetically. "Active listening is a key part of giving others permission to feel. People want to be around people who don't judge them who listen actively and show that they care it's that simple"
“Active listening is a key part of giving others permission to feel”
Non-Violent Communication (NVC)
WeeklyLearn and practice using non-violent communication techniques to express your needs and feelings effectively. This activity benefits the use of social support to practice. Remember self-compassion is important to be able to use.
What You'll Accomplish
- Define emotional intelligence and its core components.
- Recognize and label your own emotions.
- Understand the sources and consequences of your emotions.
- Develop effective strategies for regulating your emotions.
- Improve your ability to empathize with and understand others' emotions.
- Apply emotional intelligence skills in relationships and conflict resolution.
- Increase your overall well-being and quality of life through emotional awareness and regulation.
Full program access + updates