We all know how stressful work can be, hence the reason businesses are implementing mindfulness practices. However, when the going gets rough, we’ve all seen—of perhaps have been—the colleague who didn’t react appropriately to a stressful situation.
Interestingly, some employees do not even realize how destructive their responses to pressure really are. This lack of emotional self-awareness and self-control can damage the possibility for promotions, harm working relationships, and even be grounds for termination.
If you or your coworkers are feeling like you’re coming apart at the seams, give this piece a read to find out ways to boost emotional intelligence (EI). Not only will these strategies help make your workspace more positive, but they’ll boost your productivity and foster a stronger workplace culture.
What Is Emotional Intelligence (EI)?
EI is the capacity to identify and manage your own emotions and the emotions of others. It is generally said to include two subsets: emotional awareness and emotional self-control.
These interpersonal soft-skills are becoming key factors in companies’ hiring decisions. In fact, research from OfficeTeam found that 95% of HR managers said they think it’s important for employees to possess EI.
Of course, it makes sense that businesses would want employees who have high levels of EI. Among many other positive attributes, emotionally intelligent people tend to be better listeners, have more patience, and are better at working collaboratively.
What Is an Emotional Quotient (EQ)
Our apologies for the industry buzzwords—but emotional quotient (EQ) is a big one. This is the actual level of a person’s EI. While standardized tests can provide you a numerical score, basic intuition can also be a helpful tool to measure how empathetic, understanding, and compassionate someone is.
EQ becomes especially important when team leaders need to intuit the thoughts and feelings of the team they’re managing. Moreover, it’s important that individual teammates feel comfortable consulting their team leaders should an issue arise.
A strong leader can also adopt the “voice” of his or her company and/or team in order to properly capitalize on public relations, social media, and even paid media opportunities, making EI an attractive attribute to possible hires and for retaining current talent.
When you have a team of employees with a high EQ, the entire business thrives. This is because high EQ has benefits that include:
- Higher-Quality Collaboration
- Healthier Conflict Resolution
- Enhanced Problem Solving Strategies
- Improved Leadership
- Increased Motivation
- Increased Rates of Employee Satisfaction
- How Can I Boost My Emotional Self-Control & Self?
Before you can improve your EQ, you need to reckon with your strengths and weaknesses. To do this try ask yourself the following questions:
- Are you mindful (aware) of your emotions throughout the day?
- Are you able to turn negative outcomes or constructive criticism into motivation?
- Do you feel in control of your responses to negative (as well as positive) stimulus?
- Are you listening more than you’re talking?
- Are you mindful of others’ emotions throughout the day?
- Are your physically and mentally healthy?
The first step to improved emotional intelligence is awareness. Once you start becoming aware of your emotions, you can address your shortcomings. Consider how you react to negative outcomes and constructive criticism. Do you turn this feedback into destructive frustration, or do you use it as motivational fuel?
While it may seem difficult to do the latter, your reaction to negative stimulus is always a choice, albeit a difficult one depending on the circumstances. Always remember, positivity breeds positivity, especially if you’re in a leadership role.
When you demonstrate a capacity to reframe difficult situations, those around you will take notice and aim to do the same. Perhaps this positivity could also alleviate some of the bleak findings from recent workplace research.
Going To Your [Un] Happy Place
According to Mental Health America (MHA), workplace mental health problems result in nearly $500 billion dollars of lost productivity annually! Americans are overstressed, unhealthy, and unrested, which contributes to workplace unhappiness. The MHA’s recent survey respondents highlighted some troubling workplace problems:
- Only 36%/34% said they could rely on a supervisor/colleague
- 33% reported high rates of absenteeism
- 81% said job stress affects relationships with family and friends
- 63% reported increased mental health and behavioral problems.
- 65% reported they spent between 31-50 hours a week distracted in their workplace
- 83% said their company does not respond appropriately to employees not doing their job properly.
What is even more shocking is that a Stanford/Harvard Business School study found that up to 120,000 deaths a year could be linked to workplace stress. So what does all of this mean?
Four Ways to Add Mindfulness to Your Workday
As we stated above, the first step is to become aware of your emotions. From here, you can begin to implement some simple mindfulness exercises into your workday:
1. Stay Present: Try to become increasingly aware of how your mind drifts. A good place to start is unplugging at lunch. As you feel your mind wander, gently nudge it back on track. Focus on the taste of your food, participate in conversations with coworkers, and take stock of your emotions through the first part of your workday.
2. Think Before You Speak: Pause before you speak—you’ll save yourself a lot of anxiety later. Ask yourself: is this statement useful? Could it hurt someone’s feelings? Is it offensive? Does it reflect my true feelings? You’ll find that considering your words before you say them, even for a moment, will significantly increase the clarity of your communication and your feedback will be taken more seriously.
3. Don’t Be Afraid To Ask For Help: Much like asking yourself if statement reflects your true feelings, ask yourself if you need guidance, support, or help. Everyone needs assistance from time to time, so don’t be afraid to ask for it. It will show that you’re honest, you’re trying to work effectively, and you’re willing to collaborate.
4. Listen To Your Coworkers: Humans are incredibly intuitive. We can generally tell when someone is sad, mad, stressed, or frustrated. If you see that a coworker is struggling, ask him or her how he or she is doing and if there is anything you can do to help. Don’t pressure them to open up if they don’t want to. Either way, they’ll appreciate your concern.
If they do open up, try your best not to interject as they speak, simply listening can be the best support you can offer. Moreover, do not minimize their problems. Although it may not be a big deal to you, it may be a huge deal for them.
Improving Your Work Space
If you’re interested in learning about integrating mindfulness strategies into you workplace, click here to contact us today. We’ll build a mindfulness curriculum that works with your specific work culture, industry, and team size.