Emotional Intelligence: 6 Lessons for Daily Life | MriyaRun

It doesn't matter who you are: a teacher or an IT specialist, a parent or a student, a top manager or a freelancer. You have probably heard about Emotional Intelligence (EI or EQ). The ability to understand and manage both your own emotions and the emotions of others is the foundation of a successful future, not only in your profession but also in relationships.

Daniel Goleman, in his bestseller Emotional Intelligence, proved that life success depends more on EQ than academic IQ. Research confirms that even students' academic performance correlates with their level of emotional competence.

While attempts to implement Social-Emotional Learning (SEL) in schools are growing, often "saving the drowning is up to the drowning themselves." Let's figure this out together, because today psychological literacy is not a luxury, but a necessity.

The term appeared in the 90s and refers to the ability to perceive, understand, and manage emotions. People with high EQ are more adaptable, cope with stress more easily, and achieve goals faster.

But in the era of "Digital Reality"—virtual life and communication—we face a challenge. Screens hide body language, intonation, and facial expressions. We often misinterpret messages, imagining emotions where there are none or missing them entirely.

How can you boost your EQ? Here are 6 practical lessons.

Emotional intelligence starts with the desire to "read" yourself. What signals is your body sending? Paul Ekman identified 7 basic emotions: joy, surprise, sadness, anger, disgust, contempt, fear. Task: Learn to distinguish these states in yourself and others. Pay attention to non-verbal cues: posture, gestures, breathing. Remember: we are born with neural programs that trigger these reactions automatically. Your goal is to notice them.

Use words. To name an emotion is to half-tame it. Task: Keep a journal or make audio notes: "What am I feeling right now?" We often confuse states. What you thought was anger might turn out to be fear upon deeper analysis. Expand your vocabulary. If you lack words, refer to Robert Plutchik's "Wheel of Emotions."

Understanding with your head is not enough. You need to feel with your body. Task: Practice Mindfulness. In a stressful situation, turn on the "body scan" function. Where does this emotion live? Clenched jaw? Lump in the throat? Cold in the stomach? Spend a few minutes analyzing. This helps you remain an observer rather than falling into an affect.

Since childhood, we were taught: "keep a straight face," "cool down." This kills communication. Task: Check your hypotheses. Instead of guessing, ask: "It seemed to me you are upset, is that right?" Be honest with yourself too. Ask yourself: "Is this really anger, or am I just tired?" A correct question is half the right answer.

Aristotle said: "Anyone can become angry — that is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way — that is not easy." Task: Learn to express emotions ecologically. Use the WAR rule (adapted):

This is the master class — managing your state. Task: Use cognitive strategies.

Developing EQ is a marathon, not a sprint. Small daily steps will make you more resilient, confident, and happy in relationships. Start today.

Check the statements that describe you (Yes/No):

Knowledge without practice is just information. To turn these 6 lessons into a skill, I, Dmytro Telushko, have created special tools designed to guide you into the world of emotions.