Understanding Emotional Intelligence
The rules for work are changing. We are judged not just by how skilled we are, but by how well we manage ourselves and relate to others. Emotional Intelligence (EI) - also known as Emotional Quotient (EQ) - is the capacity to recognise, understand, and manage emotions in ways that reduce stress, enhance communication, and build stronger relationships.
EI shapes how we navigate complexity, make decisions, and connect with others. It goes beyond “being nice”; it is about awareness, honesty, and composure under pressure. Unlike IQ, which stabilises early in life, emotional intelligence develops continuously through experience and reflection.
- EI does not mean suppressing emotion: it means understanding and expressing it effectively.
- EI does not remove conflict: it equips you to manage it with empathy and clarity.
- EI is not innate: it can be learned, strengthened, and refined throughout life.
The framework below outlines the four key domains of Emotional Intelligence, showing how self-awareness and social awareness translate into self-management and relationship management.
Two quadrants focus on self (awareness and management) and two focus on others (social awareness and relationship management).
Together, they represent the balance between understanding emotion and acting on it constructively.
The Four Dimensions of Emotional Intelligence
Self-Awareness
Recognise and understand your emotions, triggers, and patterns. Self-awareness builds clarity and confidence in decision-making and communication.
Self-Management
Manage emotions constructively, maintain focus under pressure, and respond with intent rather than impulse. This underpins resilience and consistency.
Social Awareness
Perceive emotions in others and understand the dynamics of groups and relationships. Empathy forms the foundation of effective leadership and connection.
Relationship Management
Apply emotional understanding to strengthen collaboration, influence outcomes, and resolve conflict. Great leaders connect, communicate, and coach effectively.
Science-Based Ways to Boost Emotional Intelligence
In this Fast Company episode of The New Way We Work, experts explore how emotional intelligence enhances leadership impact, adaptability, and connection. CoachStation recommends this episode as an insightful reflection piece for leaders seeking to strengthen practical emotional awareness in action.
Explore Your Emotional Intelligence
These carefully selected Emotional Intelligence assessments provide valuable insight into how you recognise, understand, and manage emotions, both your own and those of others.
Each asessment offers a different perspective, helping you explore key aspects of empathy, self-awareness, perception, and regulation.
Completing one or more of these assessments can deepen your understanding and support growth in your leadership and relationships.
Psychology Today: EI Assessment
Gain insights into your emotional awareness, empathy, and decision-making style with this widely recognised professional-grade EI test.
This test is for anyone who wants to know if their emotional intelligence needs improvement. It's also for those who want to understand their emotions better. This test is designed for adults and is not diagnostic.
Greater Good: Visual EI Quiz
The Greater Good Science Center, part of Berkley University in California, studies the psychology, sociology, and neuroscience of well-being, and teaches skills that foster a thriving, resilient, and compassionate society.
This science-backed, visual quiz helps you evaluate empathy and perception accuracy through real emotional expression recognition.
Clearer Thinking: Defining Emotions
Explore how you interpret and label emotions with this free interactive tool, ideal for deepening reflection and language around feelings.
This tool helps you reflect on the meaning of the words we use to describe emotions and the sensations that accompany them, with the aim of helping you better articulate how you feel
Reflect & Act
Emotional intelligence grows through awareness, reflection, and deliberate action.
After reading and reviewing the above material, use this brief exercise to capture your insights across the four dimensions - Self-Awareness,
Self-Management, Social Awareness, and Relationship Management - and
identify what you will apply in your leadership.
How to complete (approx 10-15 minutes):
- Be specific: name a situation, behaviour, or pattern you have noticed.
- Link each reflection to an outcome (impact on you, others, or results).
- Finish with one practical action you will trial over the next month.
A copy of your responses will be emailed to you and CoachStation to support your next session, if applicable.
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