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Cultivating Emotional Intelligence: 20 Skills for Navigating Relationships

Written by Samantha Carter

Emotional intelligence – it’s almost a buzzword. But, what exactly is it, why does it matter, and how can you cultivate it? Whether in personal or professional realms, honing emotional intelligence can lead to greater harmony, empathy, and resilience in navigating the complexities of human relationships. That’s why we’re exploring 20 essential skills for cultivating emotional intelligence to help you enhance the quality of your connections. If you’re ready to learn what the buzz is all about, read on!

What Is Emotional Intelligence and Why Does It Matter?

Defined as the ability to recognize, understand, and manage our own emotions, as well as empathise with the emotions of others, emotional intelligence (EI) plays a pivotal role in fostering meaningful connections and resolving conflicts effectively.

Studies conducted by the emotional intelligence provider TalentSmart indicate that emotional intelligence emerges as the most significant predictor of performance and success in leadership with others. Therefore, harnessing the power of EI can offer many potential benefits to humans, including improved interpersonal relationships as well as success in business and community endeavours. From an evolutionary perspective, developing and demonstrating emotional intelligence may have contributed to our ability to survive.

20 Skills for Navigating Relationships with Emotional Intelligence

Once you realise just how powerful emotional intelligence is, you might start to wonder how you can begin to cultivate more. That’s why we’ve put together a list of 20 skills to help you better navigate relationships with greater ease and emotional awareness. By following these 20 guideposts, you can begin to enjoy more aligned and sustainable connections with others.

1. Practise Self-Awareness

Begin your journey towards harnessing emotional intelligence by practising self-awareness. Take time to reflect on your own emotions, triggers, and patterns of behaviour. This will ensure you are taking greater responsibility for your internal and external experiences rather than lashing out on others for your uncomfortable feelings. Mindfulness practices, such as meditation or journaling, can help aid in developing a deeper understanding of your inner world.

2. Learn How to Self-Regulate

Learn how to manage your emotions in constructive ways to improve your self-regulation. Identifying strategies for coping with stress, such as deep breathing or taking a pause before reacting impulsively, can help you better address challenging situations. The more you practise self-regulation, the more you will adopt healthier lifestyle patterns. This, in turn, will have a direct impact on your relationships with others.

3. Cultivate Empathy

Cultivate empathy by actively listening and seeking to understand another’s perspectives and feelings. Put yourself in their shoes and validate their emotions, even if you don’t agree with their point of view. It’s important to understand that everyone’s perspectives and emotions are valid, whether or not they align with your version of reality and/or truth.

4. Hone Your Active Listening Skills

Active listening deserves a section of its own. You can work on active listening by giving your full attention to the speaker without interrupting or judging them. Paraphrase their words to ensure you understand and further demonstrate empathy by reflecting their emotions back to them. Have you ever known someone who just talks about themselves? To hone your active listening skills, don’t be that person.

5. Work On Your Nonverbal Communication Skills

Pay attention to nonverbal cues, such as facial expressions, body language, and tone of voice, as they convey valuable information about a person’s emotions. Practice interpreting and responding appropriately to nonverbal interactions. If this is something that’s difficult for you, it can be particularly helpful to rehearse or replay certain scenarios with a trained mental health professional.

6. Balance Yourself By Being Assertive

Strike a balance between passivity and aggression by cultivating assertiveness. Express your needs, opinions, and boundaries clearly and respectfully, while also being receptive to the needs and boundaries of others. While it can sometimes prove to be a difficult balancing act, it is one worth striving for.

7. Develop Conflict Resolution Skills

Develop conflict resolution skills by approaching conflicts with a collaborative mindset. By focusing on finding mutually beneficial solutions, you can avoid engaging in blame or defensiveness, which tends to push others away. Instead, practise active listening, empathy, and compromise to resolve conflicts more peacefully.

8. Build Emotional Resilience

Build emotional resilience by embracing setbacks and challenges as opportunities for growth. While it can be difficult to find the positive in moments of darkness, we can learn to cultivate a more positive mindset by practising flexibility and perseverance in the face of adversity.

9. Be Socially Aware

Enhance social awareness by tuning into the emotions and dynamics present in a social setting. Pay close attention to things like group dynamics, social cues, and cultural differences. Then, adjust your behaviour accordingly to try and foster inclusivity and understanding. The more socially aware and considerate you are, the more likely others will feel comfortable around you.

10. Practice Boundary Setting

Establish healthy boundaries in your relationships to protect your emotional wellbeing and maintain your autonomy. While it’s important to find ways to compromise with others, it’s equally as important to hold boundaries for yourself – a tricky, but possible, juggling act. While asserting boundaries might put some people off, it will also help to facilitate more aligned relationships in your life.

11. Foster Forgiveness

Practising forgiveness is a great way to release resentment to heal past wounds. It’s important to remember that letting go of grudges can help you first and foremost. Even if someone else doesn’t “deserve” your forgiveness, you deserve to be free from the harmful energy resentment causes. Just because you forgive someone does not mean you have to have a relationship with them. It’s up to you to decide what your boundaries are while allowing space in your heart to let go of things outside of your control.

12. Consider Alternative Viewpoints

Develop the skill of perspective-taking by considering alternative viewpoints and challenging your own biases and assumptions. You can do this by remaining empathetic and open-minded, even when people and their beliefs differ from your own.

13. Express Your Emotions Authentically

Learn to express your emotions more authentically and assertively, while also respecting the feelings of others. Practice communicating your thoughts, feelings, and needs honestly. Using “I feel statements” can help to diffuse difficult conversations without being unfair or off-putting to others.

14. Maintain Emotional Boundaries

Maintain emotional boundaries by discerning between your own emotions and those of others. Avoid taking on other peoples’ emotional burdens and practice self-care to preserve your own wellbeing. While we could all use a friend and/or loved one from time to time, it’s not reasonable to expect someone to be there for us all the time. Decide what you are willing and able to give and ensure you are protecting yourself beyond those limits.

15. Mindfully Communicate With Others

Cultivate mindful communication by speaking and listening with intent and presence. Avoid reactive or impulsive responses and instead, mindfully choose words to convey your message effectively and compassionately. Because it’s natural to feel defensive and/or reactive in certain situations, remember it’s ok to take time away from a conversation to clear your mind before responding.

16. Cultivate an Attitude of Gratitude

Cultivate gratitude as a way to foster positivity and appreciation in your relationships. Take time to express gratitude towards others for their support, kindness, and presence in your life. After all, everyone loves to feel appreciated and loved!

17. Be Vulnerable

Embrace vulnerability as a strength and an opportunity for deeper connection with others. By sharing your authentic thoughts, feelings, and experiences, you can foster greater trust and intimacy in your relationships.

18. Be Open to Feedback

Being emotionally intelligent isn’t just about the boundaries and communication tactics you initiate with others. It’s also about how you receive them in return. When or if someone approaches you with their thoughts, feelings, or requests, make sure to hear them out with an open heart and mind. Also, be willing to own up to any mistakes you’ve made while committing to correcting that behaviour in the future.

19. Reframe Conflict Into Learning Opportunities

Transform conflicts into opportunities for growth by approaching them with curiosity and compassion. By seeking common ground, exploring underlying needs and interests, and collaborating towards creative solutions, you can improve your relationships with others.

20. Commit to Continuous Learning

Commit to lifelong learning and growth. Seek feedback from others, engage in self-reflection, and explore resources such as books, workshops, or therapy to deepen your understanding of emotional intelligence. Because it’s one of the most important skills a person can hone, it’s worth making it a lifelong practice.

Enhancing Emotional Intelligence

Cultivating emotional intelligence is a requirement for nurturing healthy and fulfilling relationships. By developing skills like self-awareness, empathy, communication, and resilience, we can learn to better navigate the complexities of human interactions.

If you find yourself struggling to cultivate emotional intelligence in your daily life, don’t hesitate to reach out to a therapist or mental health professional for additional support and guidance. With support, you can embark on a journey towards deeper self-awareness, healthier relationships, and greater emotional wellbeing.

Individualised Support for Developing Emotional Intelligence

Developing emotional intelligence takes consistency, courage, and commitment. If you struggle with certain mental health conditions and/or grew up without positive role models in your life, you may find it difficult to master these skills. However, it can be relieving to know that you don’t have to do it all on your own.

By working with a trained therapist or counsellor, you can begin to unravel the aspects of emotional intelligence that are challenging for you and why. In this safe, non judgemental environment, you can begin to practise different techniques that will help you on your journey to discovering more aligned, fulfilling, and connected relationships.

Here at All Points North, we believe a holistic approach to mental wellness will help you reach your fullest potential and most satisfying life. We employ a variety of therapists who specialise in various domains to meet a diverse range of mental health needs. If you’re interested in learning more about APN London’s therapy and other mental health services call 0203 984 7699 or complete the online contact form today.

References

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