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S-R & Emotion Regulation

SITE : Self-report tests
— This one from Truity 

Emotional Intelligence  Quotient (EQ) is a set of skills that helps us reason with & about emotion. They are key building blocks for children & adults providing positive outcomes in mental & social functioning —-> psychological well-being, academic & workplace performance & leadership effectiveness.
It’s about knowing ourself better & sharpening the ability to handle emotions in everyday decisions & our interaction with others.
People with high EQ traits are empathetic, tuned in, perceptive. With gratitude, they count their blessings while acknowledging that nobody is perfect.

To measure one’s EQ, one type of test △ has a person answering questions or statements by rating their own behaviors. Another type involves asking people to respond to situations & then assessing their skills. It also requires them to actively show their abilities, which are then rated by a third party.

Self-Regulation is a core component of  (EQ)
According to Daniel Goleman, the 5 components are:
• Empathy = A key interpersonal skill, it’s the ability to put yourself in someone else’s shoes, to see a situation from their perspective.
As well as being aware of others’ feelings, it’s important to respond fairly – even when not agreeing with them.
Respecting diversity & inclusion is a vital aspect of empathy, as is communication – paying close attention to what you & others say, both verbally or through body language

• Internal motivation – This partly stems from understanding what you want to do & why. It’s about your drive to improve & achieve, having high standards & consistently working towards your goals.  This means being positive & assertive,  ready to act on opportunities as they come along. Motivation is driven by optimism which results in resilience.

• Self-awareness = Recognize & understand what you’re feeling & why – as well as how they affect others around you. You know when to step back & question your feelings & thoughts before acting.  It’s the basis of good intuition & decision-making, based on knowing your strengths, weaknesses & your values.

• Self-regulation = A result of being emotional aware is managing all emotions effectively. By holding yourself accountable for your actions & staying true to your values – you treat others with respect. When under stress you consciously step back to take a deep breath, it helps those around you feel reassured, & can motivate them take positive actions when needed.

• Social  /Soft skills —-> “friendliness with a purpose” so everyone is treated politely & with respect, used both for personal & organizational benefit. Those with a high EQ are often  called a ‘people person’, who are adept at dealing with others. They make great leaders, are trustworthy, inspire & motivate others, manage change, resolve conflict effectively, & giving praise where it’s due.

When these 5 areas are working well & in balance, we’re better able to face eternal & external pressures.  Think of our physical, mental & emotional energy (PMES) like a battery on an electronic device. Overuse can drained it quickly, needing to be regularly replenished. In the same way – we can’t successfully manage emotional stress when our internal battery is depleted. EQ is resilience.

4 HABITS of emotionally strong, EQ people.  THEY….
📍Control Attention, Not Emotions = ….focus on being in charge of their mental meandering  & intuition – by choosing what to think about, shifting away from obsessing & worry toward learning & problem-solving
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📍 Practice Compassionate Self-Talk = ….. know the importance of being self-compassionate & understanding, specially when feeling down, rather than being harsh. They regularly hold nurturing inner dialogues with the Inner Child, with the same kindness & support they will offer a struggling friend.

📍 Set & Enforce Healthy Boundaries = ….. protect their mental & emotional health. Without clear limits with self & others, they disregard their own wants & needs – which are the foundations of boundaries. It may be challenging in the short term, but it promotes personal growth & improved relationships.

📍 Use Values to Make Decisions = ….. know it requires consistent effort & developing specific habits. They focus on controlling attention, practicing self-care, use values to make decisions, & have healthy boundaries.
These habits empower them to “hold & handle” their emotions, for a more fulfilled & balanced life.
Remember, emotional strength is not about suppressing emotions but responding to them in a healthy and constructive way.

NEXT : S-R :- EQ Leaders