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  • Writer's pictureMervin Rasiah

How to do Self-Reflection

Emotional intelligence (EQ) is the ability to understand and manage your own emotions, and to recognize and respond to the emotions of others. It is an essential skill for success in all areas of life, from personal relationships to professional careers. Self-reflection is a powerful tool for developing emotional intelligence. It allows you to step back and examine your thoughts, feelings, and behaviors, and to identify areas where you can improve.

Here are some tips on how to do self-reflection for EQ purposes:

  1. Pay attention to your emotions. Throughout the day, take a few moments to notice how you are feeling. What emotions are you experiencing? What are the triggers for these emotions? How are you responding to them?

  2. Keep a journal. Writing about your thoughts and feelings can help you to better understand them. You can use your journal to reflect on specific events, relationships, or patterns in your behavior. See our previous post for more tips.

  3. Seek feedback from others. Ask trusted friends, family members, or colleagues for honest feedback on your behavior and how it impacts others. This can be a valuable way to identify blind spots and areas where you can improve.

Here are some specific questions you can ask yourself as you reflect on your emotions:

  • What emotions did I experience today?

  • What were the triggers for these emotions?

  • How did I respond to these emotions?

  • What could I have done differently?

  • What can I learn from this experience?

  • Still facing challenges? Use our Identifying Emotions worksheet to help walk you through the process.

By reflecting on your emotions and behaviors, you can begin to develop a better understanding of yourself and how you interact with the world around you. This increased self-awareness is the foundation of emotional intelligence.

Here are some additional tips for developing your emotional intelligence through self-reflection:

  • Be honest with yourself. Don't try to sugarcoat your emotions or behaviors. The more honest you are with yourself, the better you will be able to identify areas where you can improve.

  • Be compassionate with yourself. Everyone makes mistakes. Don't beat yourself up if you slip up from time to time. Just learn from your mistakes and move on.

  • Be patient. Developing emotional intelligence takes time and effort. Don't expect to change overnight. Just keep practicing self-reflection and you will see improvement over time.

Self-reflection is a powerful tool for developing emotional intelligence. By taking the time to reflect on your thoughts, feelings, and behaviors, you can begin to better understand yourself and how you interact with the world around you. This increased self-awareness is the foundation of emotional intelligence.




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