How to improve your Teamwork competence

The strength of the team is each individual member. The strength of each member is the team.” – Phil Jackson

Teamwork is important in every field of work as it enables you to be productive both as group and as an individual. To succeed, you must be willing to work along with others and achieve things together. We often have a natural tendency to put our own needs before others’. This isn’t a bad thing as engaging in self-compassion and self-care are important to create a good life for ourselves and for the people who matter most to us. But focusing on your own needs when working with others becomes a major hindrance as it limits your influence and the ability to work along with others. Sometimes as part of a team or a group, you may feel okay about identifying with the team and your role within it, but you may not actually do what you are asked to, or you may not be willing to adapt to your team’s requirements or collaborate with others. You might be excellent at what you do but if you are not willing to put aside selfish motivations and work for the greater good in a team, you may not be contributing to your or your team’s success. Each member of an orchestra has to play the notes on his instrument so that the net outcome is music and so is true for your personal or professional endeavours where teamwork is essential to achieve your objectives.

What is Teamwork?

Teamwork is a joint action by people, in which each person subordinates his or her individual interests and opinions to the unity and efficiency of the group. Effective and efficient teamwork goes beyond individual accomplishments. Accomplishing tasks through group of people requires collective responsibility and coordination. Happy work culture is a combination of teams working effectively and with collaboration. Teamwork is very important when it comes to raise overall productivity of any workplace to produce results.

Why is Teamwork competence important?

Teamwork is not only restricted to workplace, it is also important for your personal life situations to maintain better relationships in your everyday life. To be productive is to work in perfect coordination with those working beside and below you whether at work, or at home or in any other situation. Achieving success requires the support and cooperation of others and to gain support and cooperation of others requires your Teamwork competence. Your competence to share values and beliefs that guide the thinking and behaviour of those working alongside of you and your ability to have an empathetic outlook and understanding of their perspective increases the productivity of those you work with. If people you work with feel appreciated and valued for their contributions, they become more collaborative and are willing to share their insights and can take you closer to success.

Being a competent team player is one of the important quality you can learn ṭo develop in today’s work culture to get things done and ṭo achieve your goals. Research reveals that teamwork leads to human intelligence and increases cooperation while competing. Competitive mindset is important in today’s world, but can create isolation and might create interpersonal disconnectedness. Being cooperative to your coworkers, or colleagues, friends or family members helps you build healthy relationships and makes you a better team player. Being cooperative lets you overcome the unhealthy aspect of being over-competitive and you can increase your potential to come up with new strategies to work together effectively to accomplish goals.

What is your Teamwork competence?

Teamwork competence involves your ability to help other members of your team to achieve a common goal quickly and effectively and this requires a sense of maturity to rise above petty misunderstandings that may arise. Even if your role seems highly independent and you perform most of it remotely, you will still need to communicate with others and do it in the context of the organisation as a whole and depends on how well you are able to adopt and work along with your team members.

When it comes to working in a team, not everyone is well equipped to be a part of the team. But if you try and improve your teamwork competence, you will be able to work productively towards positive outcomes. To achieve this, you need,

• Communication skills like being able to ask and provide information or to receive and give feedback.

• Being able to collaborate, coordinate and willingness ṭo compromise or consider others ideas or perspectives .

• Having clear, common goals and expectations.

• Ability to understand the bigger goals, vision and values of the organisation you work for.

• Commitment to attain team’s mission/vision or goals.

• Personal responsibility and accountability for solving problems, completion of your tasks and outcomes.

• Ability to build trust among team members with right attitude and mindset.

• Conflict resolution skills and to work amicably with others in all kinds of situations.

• Ability to reach agreements and provide negotiating strategies.

• Ability to lead with empathy and to provide guidance and direction.

• Competence with the right knowledge, skill and capability to accomplish the given tasks.

• Belongingness to the team and being able to adopt and work towards a common goal.

Teamwork competence is important to embrace daily challenges, to solve problems, achieve things together and to sustain success in the long term.

How to improve your teamwork competence?

Better teamwork often produces far greater results than individual efforts and creates a harmonious working environment and effective relationships. The most effective teamwork is produced when all the individuals involved harmonise their contributions and work towards a common goal. To improve your teamwork competence is to handle individuals with different preferences, skills, experiences, perspectives and habits in a meaningful and sustainable manner. Here are some ways to improve your teamwork competence.

Improve Communication

As part of a team, you should be clear about the priority of your tasks. You should be able to give and receive honest performance feedback and be able to explain your ideas as well as listen to others’. Encourage every member to bring diverseness to the effort to solve a problem, improve process and to reach goals. Ask questions whenever you want clarification or uncertain about something. Take time to reflect on events and interactions that took place and how they could have gone better. Disagreements should be expected and appreciated, but try not to create tension between others instead make efforts ṭo understand diverse opinions and mediate disputes or to resolve conflicts that arise among team members. You can do this by openly discussing or by directly talking with the person creating negative effects. Open, honest and respectful communication helps to express diverse thoughts, opinions and potential solutions to problems.

Be Supportive

You should be able to understand the roles and responsibilities of other members. Showing support for one another like in moments of achievement, or helping in more difficult times makes you gain the support and commitment of others to accomplish your objectives. Creating the system and support that enables others to work to their strengths and system or support to minimise the impact of their weaknesses helps to look at other members of your team as collaborators rather than competitors. Being supportive in problem-solving and helping them to reach the end goal increases optimism and commitment of all the team members. Instead of creating a culture of blame, acknowledge failed strategies and be proactive in the face of obstacles or setbacks. Show enthusiasm when confronting any hurdles by being supportive and resilient.

Create a culture of accountability

When we think of accountability, we tend to think of holding others accountable when in a team. If a team is not working well together, it’s highly likely that every team member is contributing to the difficulty in some way, and each of them can take personal accountability to make the team more effective. Accept that you too are part of the problem and you are absolutely contributing to the situation. Take personal responsibility for solving the problem. This way, you can commit to work along with others and avoid jumping to conclusions and being judgmental when it comes to others’ contribution. Instead of finger pointing, take personal responsibility to resolve problems. Assess how you are contributing to the situation and how you can improve and generate creative solutions to achieve team’s outcomes.

Raise awareness of self and others

Self-awareness is an important aspect when it comes to teamwork competence. Understanding your feelings, beliefs, and values. When you are noṭ aware of yourself and others, you are more likely to believe that the behaviour of others as the result of their negative intent and you tend to see your beliefs and values as the truth as opposed to what is true for others. Failing to recognise valid perspectives of others leads to misunderstanding and devaluing their work. Take time to reflect on your emotions, core values, your assumptions about another person or situation, and your interpretations. Be aware of how your words, behavior and actions impact others and correct the behaviours that are negatively impacting the team.

Have clear expectations

Having clear expectations and setting clear goals demonstrates constancy of your purpose. If it is not clear of what role each team member plays, if people don’t understand the greater context and if everyone is in it for themselves, then it gets difficult to successfully reach teams’ objectives. This makes everyone in the team feel that their work is endless and exhausting. By setting specific measurable goal, you can communicate your expectations for their performance to help them prioritise and drive them to expected outcome. You too can have a clear sense of where your work fits into the total context of the bigger goals, overall vision and values.

The best teamwork comes from men who are working independently toward one goal in unison.” – James Cash Penney

Recognise and value others’ efforts

You need to be aware of what others are doing, applaud their efforts, acknowledge their successes, and encourage them in their pursuits. When you help one another and value others’ efforts, you can harness the full interest and motivation of your team. They perceive that their service in the team is valuable and fits in the bigger picture and bring positive attention to their contribution. They become committed to achieving the team’s mission more enthusiastically and feel inspired to find innovative and creative ways to reach end goal.

Focus on elevating others

If you want your team to come together and achieve a goal, you need to put aside your selfish motivations and help others succeed. This creates an opportunity for growth and helping others to improve their skills can become a stronger contributor to the team and also puts your team in a better position to reach its goals. You can coach them to elevate their performance by getting to know them, understanding their challenges, concerns and things they are excited about.

Finally,

Put others’ needs before yours

“The ratio of We’s to I’s is the best indicator of the development of a team.” – Lewis B. Ergen

The most quoted expression – there is no ‘I’ in a team stands true. Good teamwork competence involves working towards a common goal without letting the personal agendas get in the way. Although it is important to present and defend your point of view, being overly stubborn and unwilling to consider others’ ideas or needs obstructs good teamwork. Valuing others’ needs leads to high performance of the individual and team.

To conclude ..

Your Teamwork competence is the key to success in most areas of your life, work or business to achieve your goals and to be productive. But to achieve it requires that you manage your ego, develop humility, communicate effectively, resolve conflicts and ensure that your actions help the others to commit to one another and a common goal is important. Follow the above strategies to improve your overall sense of teamwork competence and to contribute to better outcomes.

Coming together is a beginning, staying together is progress, and working together is success.” – Henry Ford

How to build lasting Motivation

 

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible”. – Francis of Assisi

Whenever we try to make changes in our life, or include a new habit, or change unhelpful habits, or want to learn a new skill, or start a certain project, we need a lot of motivation. Sometimes it is easy to keep yourself motivated, other times, it is nearly impossible to figure out how to motivate yourself and you either end up procrastinating, or deferring or giving up on your new habits or behaviour. It is also tough to stay motivated all the time. There are bound to be days when you don’t feel like working towards your personal and professional goals and there will be off days where your energy and enthusiasm are in downward spiral. Often our motivation and enthusiasm tends to be very high after starting something new, but after a while, it fades away. As a result, we fail to maintain that level of enthusiasm through the action phase and we stop doing what we started to do. When you lack motivation, your great ideas almost seem impossible and impractical.

When we are motivated, it becomes easier to bear the inconvenience of action than the discomfort of remaining same and we come up with inspiring ideas. Motivation is important to become successful in your pursuit of goal-striving. You may want to set the best goals and establish right rewards to motivate yourself or your team or those around you. There are plenty of ways to get motivated. But certain permanent habit changes or to attain certain of your goals or objectives requires consistency. To achieve this, you need to stay motivated for long periods of time.

So, what can you do to be motivated on a consistent basis? To build lasting motivation, it is important that we understand what motivation really is, what factors guide and direct our motivation and types of motivation.

Understanding Motivation ..

Motivation is the process that initiates, guides and maintains goal-oriented behaviours. It makes you to act on your plans be it gaining a skill or working towards your fitness goals or work goals.

Motivation indicates motives or whys of our behaviour like our needs or wants or desires that make us do what we do. It is an inner force that pushes you to do and accomplish things, but by simply having the desire to accomplish something is not good enough to motivate yourself. It also involves initiation of behaviour, ability to persist through obstacles and focus to pursue the goal or desire.

Many factors lead to motivation that can activate, direct and help you in sustaining your goal-oriented behaviour. It is important to understand these factors behind motivation. Sometimes, our behaviour is motivated by certain basic human instincts like anger, survival, safety, fear, and love. Some are motivated to do things because of external rewards like money, fame, and compliments or for future expectations. But many of our behaviours are motivated to fulfil our biological needs and drives like need to eat, drink and sleep. According to Dr. Abraham Maslow’s hierarchy of needs. our most basic needs must be met before we become motivated to achieve higher level needs. First we are motivated to fulfil basic physiological needs like food and shelter, then the safety needs, then those of belongingness & love needs, and then esteem needs like feeling of accomplishment. Once these needs have been met. The primary motivator becomes the self-actualisation or achieving one’s full potential.

To become motivated on a daily basis, you must be able to identify the factors that influence motivation and any thoughts that are moving you away from it.”

Types of Motivation

When it comes to motivating yourself for health or fitness or career goals being motivated ‘intrinsically’ or ‘extrinsic’ can make all the difference. If you are intrinsically motivated, you do something because you find it inherently satisfying. May be you take up to a sport because you enjoy the challenge, or eat healthy food because you prefer the taste. Intrinsic motivation is more powerful as it involves emphasising on your values, and processes for achieving goals that are relevant to your life in the present and not based on some distant future rewards. But the downside is that there is not always an obvious way to create intrinsic motivation.

Extrinsic motivation takes the form of a reward or punishment. Some intentionally pursue certain actions in order to gain rewards. External rewards like compliments or fame or winning can get you started but it only lasts as long as there is an external reward and there are chances that it might decrease your intrinsic motivation. Researchers have found that when people are given external rewards for activities that they already find intrinsically motivating, they became less interested in participating in those activities in the future. Sometimes there can be extrinsic-intrinsic motivational factors like for instance, from desire to help others or support a cause you care about, you would want to create something that will benefit others.

Use of external rewards to motivate desired behaviours can be useful in some cases as they can be easily created to get you started, but intrinsic factors like desire for achieving and willingness to put in your effort can be even more important to build lasting motivation. Your intrinsic motivation can be improved by making your activities sufficiently challenging and interesting.

Short-term vs long-term motivation

Maintaining motivation over the long run is difficult as your drive to achieve your objectives is constantly obstructed by negative thoughts and your anxiety about the future. Some people seem to have all the motivation in the world, while others in spite of having all the goals, remain unmotivated and stuck. Every one faces self-doubt. But what separates high achievers and highly successful is their ability to keep themselves motivated to go after their goals and aspirations. Sometimes we get motivated after reading an inspirational book or when we listen or watch a motivational video, but it doesn’t last long as learning and hearing about others’ success can only motivate you for short-term. Whereas by gaining self-awareness, creating your own ideas and applying them to achieve your goals can result in long-term passion and momentum that lasts long.

You have all these goals you would desperately want to achieve and feel as though you have so much potential, yet there are times when you feel unmotivated. There are some valid reasons for lacking motivation. May be it is your emotional reasoning, or negative thoughts and beliefs, or fear of failure, lack of focus or confidence that is making you demotivated. The key is to understand these reasons to help you become aware of how you got yourself into this demotivated state.

So, how to stay motivated in the long-term?

Without enough motivation, you will fall back to indulging in unhelpful and limiting habits that will only keep you stuck and unmotivated. With the right kind of motivation, you will always find reasons to keep going no matter what obstacles you might face. There isn’t a single method that fits all when it comes to motivation. But if you decide to take the initiative to make necessary changes in your pursuit of achieving your personal or professional goals, you can build right momentum to stay motivated. Here are some strategies to help you build lasting motivation.

Find your motivation

Set achievable goals to work on and spend time to think why these goals are important to you. Identify your motivations for pursuing these goals, either motivations you already have that is intrinsic or sources of extrinsic motivation you could create for yourself. Write down both the goal and the motivation. Always build your habits and set personal standards that supports your desired goals and objectives. If your motivation is extrinsic, don’t overrely on extrinsic rewards. Choose a reward or punishment that will reinforce your intrinsic motivation and try them only during initial learning period or when you have no intrinsic interest in the activity and phase out once you develop interest.

Build routines

The secret of getting ahead is getting started” – Mark Twain

By building routines, you can follow through your work or goals regardless of your motivation levels. Routine building makes your activity repeatable and easy to do. It gets you started and reduces the chance that you skip it and can pull you into the right frame of mind . Your routine should get you moving towards your goals. When your routine gets tied to your goals, by simply doing the routine, you enter motivated state to accomplish your objectives. When you lack motivation, it is harder to decide what you should do next, and you often give up on the task or activity. However, by building routine, you can just follow the pattern, show up and build the momentum to do the work and can stay motivated.

Find your Flow

In order to build lasting motivation, it is important to find your flow. Flow is a state of being “in the zone” where you are completely involved in an activity that nothing else seems to matter; To find your flow, it is necessary that the challenges or tasks you face are just manageable. Break away from boring old routines and find ways to make them challenging that match your current abilities. By working on tasks of optimal difficulty and adding incremental challenges, you will not only be motivated but also improve your skills and move closer to achieving your goals.

Challenge your Limiting Beliefs

People with self-sabotaging beliefs are often unmotivated and simply lack interest. If you have set of limiting beliefs that are in conflict with your goals, or new ideas, or new beliefs, then you will likely to sabotage your enthusiasm and motivation. This is because when you face situations where your pre-existing belief system gets so strongly threatened, you experience negative emotions making you demotivated. When you have negative beliefs – ask yourself – what’s the evidence for and against your belief? If it is demotivating, replace it with new belief that strengthens your desire to achieve your goals. Being open to new ideas and alternative perspectives increase your motivation and make you willing to do whatever it takes to accomplish your goal.

There are no limits to what you can accomplish, except the limits you place on your own thinking.” – Brian Tracy

Improve your Psy-cap

Your psy-cap is the psychological capital which is a combination of your self-efficacy,(your ability to take on and devote the necessary effort to succeed at challenging tasks) hope,(which increases your desire to persevere) resilience, (your ability to face problems and adversity) and optimism (ability to believe that you will succeed). By improving your psy-cap, you can feel accomplished, appreciated, motivated and empowered in your pursuit of achieving purpose oriented goals. This way you are more likely to stick with your routine or habits or behaviour. Surround yourself with positive people who support your goals and focus on your strengths to rejuvenate your motivation

Focus on the efforts not on outcome

Focusing on the outcomes or only on your talents can make you person of fixed mindset or view. This decreases your motivation and it is more likely that you might easily get unmotivated at the instance of a failure, or mistake or when you encounter a difficulty. Instead of focusing on the outcome and imagining your success, try to visualise the effort that goes into making your goals into a reality. Figure out what type of challenges you might encounter. This way you can deal with them easily and can come up with strategies to overcome those challenges. By assessing your efforts, you can build lasting motivation and can improve on your future actions.

What you get by achieving your goals is not as important as what you become by achieving your goal.” – Zig Ziglar

Finally,

Recharge your willpower

What most people try to do with willpower is that they keep exerting it forever thinking that it never gets depleted. You can only rely on will power to get yourself motivated in short bursts. Over-reliance on will power by convincing yourself that you need to try harder only leads to an endless cycle of over-exertion and failure. Avoid situations where your willpower is used continuously without rest. Indulge yourself in activities that you find relaxing and refreshing that can restore your willpower.

To conclude,

• Set clear goals that affirm your values. make you happier, healthier and feel better.

• Be aware of what committing to your goals will ultimately achieve, beyond the goal itself.

• Build routines to get you started that take you closer to your end goal.

• Strive for higher needs like passion and creativity.

• Focus on intrinsic goals like personal growth and well-being as opposed to external motivators like money and status.

• Make your tasks challenging enough to find your flow.

Strong, lasting motivation is often the biggest difference between your success and failure. When it comes to achieving your important goals, it’s very common to lose your motivation a little way down the line. When you aren’t feeling motivated, remind yourself why you are doing what you do and apply the above strategies to build lasting motivation.

 

 

Enhance your Emotional Quotient

People who perceive emotions accurately (both in themselves and others) better understand difficult situations.” – Travis Bradberry

Most of our lives are driven by emotions as we pursue whatever we hope will make us feel good and avoid unpleasant ones. Imagine what your life would be like if you spent much of your time and energy struggling to fix the weather every time it stormed, snowed or grew windy. Yet most of us attempt to do just that with our emotions. We seek help or look for strategies to fix our feelings when we get overwhelmed by them. But we never seek to improve our emotional state by working directly on our emotions. When it comes to achieving success, whether it’s at the work, or in bettering health, or in developing leadership skills, or pursuing your goals, research has revealed that your emotional intelligence is the key and plays a very important role in learning and managing your emotions and of those around you.

When it comes to better self-control, developing dedication and cultivating perseverance, many of us tend to suppress our emotional responses that might get in the way of reaching our long-term aspirations and rely mostly on reason, logic and analysis as opposed to our emotional understanding. But on the contrary, emotions can be a powerful tool to keep you mentally strong to persevere through your efforts with better self-control. Your mental strength is a matter of your emotional intelligence(EQ). Emotional intelligence affects how you manage your behaviour, overcome challenges and make personal decisions to achieve positive results. Building your Emotional intelligence can help you to manage stress, turn your intention into action and achieve your personal and professional goals. It is an important skill to acquire and matters more than your intellect and in a way it is the direct measure of your leadership skill and productivity.

What is your Emotional Quotient ?

Your emotional Intelligence quotient is your ability to recognise understand your own emotions, the ability to harness those emotions and apply them to manage our inner self, our relationships and to manage emotions of others’. Emotional intelligence or your Emotional Quotient is commonly defined by following attributes.

Self-awareness – Your ability to recognise and understand your emotions and how they affect you. This means recognising how they impact your thoughts and actions and how your emotions can help or limit you from achieving your goals.

Self-management – Your ability to manage, control, and adapt your moods, emotions, and responses in a way that allows you to accomplish a task or reach a goal. This also includes your ability of self-control and to control your emotional reactions.

Motivation – Your ability to harness your emotions to motivate yourself and others to take appropriate action, commit, and work towards goals. Instead of trying to force others into action, it is your ability to use insight and persuasion to motivate others to act in their own accord.

Empathy – Your ability to understand the needs, emotions and perspectives of those around you to better manage relationships. It is the ability to influence through your communication and listening skills.

Social-awareness – Your ability to accurately perceive the emotions of others and use that understanding to relate to others in social situations and the ability to lead, negotiate and work as good team players.

Why is it important to improve your Emotional Quotient?

People with high emotional intelligence make good leaders as they are able to understand what motivates others and relate to them in a positive manner with better decision-making capabilities, providing solutions to problems, resolving disputes and negotiating abilities due to the very nature of their ability to understand the needs and wants of others. Having greater EQ can help you in your interpersonal situations where it is important to understand others and plan your actions accordingly and to maintain mental and emotional well-being. It helps to alleviate anxiety, avoid mood swings, and stress. By better understanding and managing your emotions, you are able to identify your strengths and weaknesses and can strive to work on your weaknesses.

It’s easier to resolve conflicts when you empathise with others’ perspective. It is an awareness of your actions and feelings and how they affect those around you. It also means that you value others, listen to their needs and are able to empathise with them. Negative emotional state can sabotage your clear thought and focus. Developing emotional stability capacitates focusing at will and inhibits strong impulses and urges making you better equipped in terms of how to handle things rather than worrying about what can go wrong.

EQ enhances Productivity

Although your intelligence quotient is important to success in life, Emotional intelligence which is built on the foundation of self-awareness helps you to be more content and fosters your own productivity. Higher Emotional Quotient helps you to be internally motivated which can reduce procrastination, better self-control and improves your ability to focus on your goals. The ability to control emotions or impulses, allows you not to make impulsive and careless decisions and helps in resisting short-term gratification for long-term success.

Enhancing your emotional quotient results in getting to know the people you work with to build better relationships and in helping them to develop new strengths or refining their abilities. Being emotionally supportive and empathetic improves relationship strengths like influence, persuasion, teamwork,cooperation and motivates people to work at their best. Your emotional quotient built on the foundation of self-awareness, develops perseverance, resilience, and the drive to achieve goals.

How to enhance your Emotional Quotient?

Enhancing your emotional quotient is not to attain a permanent pleasurable emotional state, neither it means that you ignore, devalue, or pretend they don’t exist. It involves fully acknowledging your feelings and to act constructively in line with your goals. Although you cannot directly control or change your emotional state, you can achieve freedom from their impulsiveness and domination by enhancing your emotional quotient. Here are some strategies to enhance your Emotional Quotient.

Identify your emotional triggers

If your emotions are unpleasant or uncomfortable, you may want to avoid them by distracting yourself. But suppressing your emotions only makes things worse. The more you try to ignore them, the more uncontrollable they get. Instead get to know what triggers them. Some unresolved issues can trigger an emotionally reaction. By recognising your emotional triggers, you can respond to them in a conscious manner rather than reacting to them unconsciously. This way, you can resist impulses and urges, remain calm and can think clearly during an emotional turbulence. Learning what triggers your emotions and which emotions are driving your behaviour can help you achieve emotional stability.

Free yourself from unhappy emotions

Do you resent doing what you are doing? It may be your job, or you may have agreed to do something and are doing it, but part of you resents and resists it. Are you carrying unspoken resentment towards a person close to you or to a situation? If there is, observe it on both mental and emotional levels. Observe your emotion, which is the body’s reaction to those thoughts. Feel the emotion. Does it feel pleasant or unpleasant? Your unhappiness is not only polluting your emotions but also those around you. Attending to unhappy emotions by a way of communication and expressing fully what you feel, you can free yourself of unhappy emotions and improve your emotional quotient.

Practice self-observation

Make it a habit to monitor your mental-emotional state through self-observation. Do a self-evaluation. What are your strengths and weaknesses? Are you willing to accept your imperfections? Knowing your strengths and weaknesses, you can learn from your mistakes and constantly strive to build on your strengths. Observe how you react to people. Do you rush to conclusions before you know all the facts? Examine how you react to stressful situations. How do you react when someone or a situation doesn’t measure up to your expectations? Look honestly at your ability to stay calm and in control of difficult situations and how you think and interact with other people. Self-observation improves self-awareness which is the building block of your emotional quotient.

Emotional self-awareness is the building block of the next fundamental emotional intelligence: being able to shake off a bad mood” – Daniel Goleman

Accept your negative emotions

If you call some emotions negative, what you really saying that they shouldn’t be there, that it’s not okay to have those emotions. When you attribute the cause of your negativity to outside factors, you become the target. Instead accept whatever feelings come up, rather than judging them as bad or denying their presence. It’s okay to feel resentful; it’s okay to feel angry, irritated, moody; by accepting your negative emotions, you can avoid repression, inner conflict, or denial. When you accept your negative emotions, you are no longer forced to act them out blindly, and you are less likely to project them onto others. This way, you can shift your attention to what you can do to improve your situation rather than trying to instantly improve your feelings, which you can’t do.

Improve your focus

Focus helps you to recover more quickly from upsetting emotions. Two kinds of focus enhances your emotional stability. First, focus on inward awareness of your thoughts and your emotions and apply them to constructive activities like achieving your goals. Second, focus on others’ emotions, to empathise, perceive and understand their feelings, desires, and motives, and this can help you to have effective interactions and relationships. Through mindfulness, you can focus on your own emotions and focus on emotions of others to be aware of how their emotional state changes from moment to moment. Focusing on your emotions through present moment awareness can influence your emotional state.

Finally,

Practice self-management

You must be able to use your emotions for constructive decisions about your behaviour. Constantly building on your positive emotional state and learning from your negative emotions will make you an emotionally better person. At times, when you are obsessed by worries and anxieties, by staying emotionally present, you can have resolute attitude and better self-control. Develop an attitude of tolerance and ability to make choices that allow you to control impulsive behaviours. By managing your emotions in healthy way, you can act thoughtfully and develop the ability to think clearly.

Conclusion

What is your emotional quotient? Do you fave difficulty in regulating your emotions? Is it difficult for you to gather your emotional strength to work at your best? Do you have the difficulty in reading emotions of others or of your own? Consider achieving emotional freedom by accepting your emotions, and the emotions of others, as a natural part of life. Assess your emotional quotient to know your emotional strengths and weaknesses. Apply the above mentioned strategies in constructive ways to influence your emotional state and to enhance your Emotional Quotient.

To-do

• Work on understanding and expressing your own emotions.

• Manage, adapt and accept your emotions.

• Perceive and understand the emotions of others and use that to build better relationships with those around you to lead, influence, negotiate, or work as a part of team.

• Regulate your emotions by being competent and self-motivated to achieve your set goals.

• Direct your emotions to maximise your productivity, handle difficulties, and to seek solutions to problems.

• Develop tolerance for ambiguity and remain flexible in the face of obstacles.

• Don’t give into your instant gratification, persevere and focus on your goals for long-term success.