How to Improve Your EQ: 4 Habits to Help You Practice Empathy

 

Productivity surged over the past two years – its growth more than doubled pre-pandemic levels. In a vacuum, these figures are incredibly encouraging. But they don’t tell the full story of what we’ve experienced in this span of time.

Nearly 80 percent of employees reported feeling work-related stress in 2021. To sustain productivity and establish healthy behaviors, professionals must build emotional intelligence (EQ).

But what is EQ? The concept was introduced in 1990 by psychologists, John Mayer and Peter Salvoey, and refers to the ability to manage and understand the emotions of yourself and others. This emotional intelligence takes on an added importance as professionals today grapple with a variety of stressors, big and small.

Here are four practices you can implement every day to build your emotional intelligence. 

1. Engage in Active Listening During Each Meeting

The better the listener, the higher the EQ. Why? 

Listening enables you to understand other people’s needs. Taking part in conversations can also foster trust, and encourage others to approach you with any concerns or ideas they may have.

Once you’ve listened, you can use what you’ve heard to inform more mindful solutions to problems.

Consider these strategies to listen more actively:

  • Close out of other windows – avoid multitasking.

  • Ask relevant questions.

  • Don’t interrupt – if meeting over video, mute yourself when you’re not speaking.

2. Commit to Reading One Novel a Month

That’s right, studies show that reading fiction helps improve your EQ. This is because relating to the feelings of fictional characters helps you recognize those emotions in the people around you.

But don’t just find books – create time and space to read them. In the same way that decluttering your schedule can help you make room for deep work, it can help you prioritize reading.

To avoid interruptions, use a private room with features like sound-dampening walls and doors that lock. 

Dedicating time each day to read is also a fantastic way to integrate breaks and avoid overworking yourself.

3. Create Space Each Week to Acknowledge Accomplishments

Eighty-five percent of employees report that feeling recognized motivates them to work harder. But in this same 2021 white paper from Achievers, 74 percent of employees report wishing they received more recognition.

Foster a culture of appreciation by regularly commending strong work. This might look like…

  • Praising a colleague over a team-wide call.

  • Sponsoring a company outing after exceeding quota.

  • Devoting time in meetings to identify achievements.

Don’t forget to show appreciation for your clients and your own wins. Write customers personalized letters. Book yourself a spa day for professionals. However you decide to do it, make sure acknowledgment is part of your routine.

4. Perform Weekly Self Check-Ins

Identifying your own emotions helps you perceive them in others. Naming these feelings also improves your ability to emotionally regulate. In other words, if you can recognize you’re upset, you can then take the steps necessary to receive support or distance yourself from the situation.

Use these check-ins as an opportunity for self-reflection. What went well this week? What didn’t? How did you react to pressure? Consider documenting the answers for yourself – you can use them to inform future check-ins.

To practice articulating your emotions, start using “I feel” statements in conversations, and if you want support processing your feelings, consider meeting with a teletherapist.

Creating a Culture of Emotional Intelligence Starts with You

Today’s professionals must straddle remote and in-person worlds. It’s easy to feel disconnected socially. Even if you’re in the office, you likely still use numerous digital tools to correspond with others, which can alienate you from the colleagues you see in person.

This is why it’s important to lead with empathy and improve your EQ. This doesn't just establish a healthier workplace culture, it fosters productivity. In a recent 2021 report from Catalyst, more than 75 percent of people with empathetic senior leaders report feeling engaged.

If you’re looking to build your emotional intelligence in a private setting, book a tour or experience our spaces with a day pass.


Photo by Thought Catalog on Unsplash

 
Firmspace Staff