Growing your emotional intelligence

What is emotional intelligence?

Emotional intelligence also referred to as EI is our way of receiving, perceiving, controlling and evaluating our emotions within different contexts of our life. EI is a skill that is learned and developed over time, however, there are many people that don’t have a clue about emotions and believe they are unable to successfully control them. If you’re uncertain about your level of emotional intelligence, go and take this free assessment to get an idea of your skill level.

 Most of us know how to express our emotions but managing them is another story! I think it’s safe to say having emotions isn’t the issue but instead knowing what to do with an emotion is where most people struggle. Human beings experience different emotions for different reasons and those emotions aren’t good or bad. Emotions are a survival mechanism built into our cognitive abilities that help to promote a greater chance of survival within our environment. Think about emotions like fear and anger. Those are emotions that prompt change or quick action where sadness or disgust promote reflection and understanding. All emotions promote adaptation within our current setting.

The goal of emotional intelligence

Emotional intelligence is something we use for our entire lifespan so the ultimate goal is to create a better quality of life and more connected relationships to foster a sense of belonging. How do we use EI and what’s the impact for us?

Minimizes emotional reaction
Emotions are powerful! When we are in an emotionally charged space, it is important to have the ability to take a step back to analyze the situation to reduce conflict, optimize communication with others and to consider all factors before responding.

Increases self-awareness
Emotional intelligence empowers us to have the ability to think about what our emotions mean as well as considering all factors in moments of elevated emotion. Self-awareness is what provides insight to what and why we do certain things.

Nurtures empathy for others
Thinking about how others feel in different situations is essential to a developed emotional intelligence. Many times, we have to think about if this were me, how would I feel and what would I need from others. The ability to empathize drastically reduces judgement of others.

How do we use Emotional Intelligence

Emotional intelligence is used in a multitude of moments throughout our lifetime. Here are some ways in which emotional intelligence is practiced as well as how it impacts:

• Increasing our ability to accept criticism and responsibility for our actions

• Using mistakes as lessons and then being able to move on or “let go” rather than staying stuck

• Setting boundaries and saying no when necessary which teaches others how to treat you

• Developing connection within our relationships by sharing our feelings with others

• Actively solving problems in ways that work for everyone

• Experiencing empathy and compassion for other people

• Expanding communication skills particularly active listening

• Gaining understanding as to why you do the things you do helps with self-image

• Reducing personal bias and less judgmental of others

What’s next?

Understanding emotions is the key to better relationships, improved well-being, and stronger communication skills. The great news is there’s always space for learning! Since human beings began walking the earth, emotions have been essential for survival. When faced with stress, however, an underdeveloped emotional intelligence can wreak havoc in professional and personal situations. Emotions are amazing but when we’re out of our comfort zone, many of us struggle to effectively manage emotions ultimately losing control and becoming overwhelmed.

Learning to manage stress and feeling competent with your emotions takes time and patience. I’m here to support you through your journey. We all want to make choices that allow us to control impulsive feelings and behaviors, manage our emotions in healthy ways, create belonging, follow through on commitments, and adapt to changing circumstances. I offer a 30-minute complimentary consultation to talk a little bit about what’s going on in your world and what action you’d like to take for it to be even better. I look forward to hearing from you. Take care!

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Why Can't I sleep? Part 1

Do you struggle with frequent insomnia, narcolepsy or sleep deprivation? You are not alone!!

Do you use a cpap machine? Do you dream? Do you remember your dreams?

One of the most frequently reported health issues is lack of sleep!! Did you know that one in three people struggles with sleep either falling asleep or staying asleep!! Did you know that insufficient sleep has been attributed to the big diagnoses that we all worry about and fear like diabetes and heart disease? Get a full understanding of how important sleep is with this first of four parts in this series.

Don’t forget!! I’m her if you’d like to schedule a complimentary 30-minute consultation to talk about your well-being in more depth. Take care!

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Self-injury awareness

self-injury awareness

Self-injury awareness

Sixteen year old Allison** has been cutting her arms for years. She has many scars that tell a story of self-hate and loathing due to past sexual abuse. She was violated as a young girl by her sister's boyfriend. When she experiences intense emotions she feels she can't tolerate, Allison** takes any object she can find--a razor blade, thumbtack, paperclip just to name a few--and slowly drags the object across her skin. She tell me that the intense emotional pain she was feeling is now drowned out by the immediate physical pain from the tearing of her skin. She feels in control now because she has the power to stop or intensify the physical pain. Allison** is not an anomaly. In fact, she is one in two million people who are actively self-harming also known as self-injury. March is self-injury awareness month. Keep reading for more information.

What is self-harm?

Self-harm is defined as the intentional injury against oneself due to an inability to effectively manage intense emotions.  Physical injury can include the slicing, scraping and/or burning of one’s own skin, excessive pulling of hair, head-banging against a wall or hard object, breaking of bones and several other damaging acts aimed at hurting oneself. Although these behaviors are demonstrated by multiple demographics, the more common sufferers of self-injury tend to be adolescent females, victims of abuse and individuals with mood disorders and lacking skills in expression and emotional regulation. In the U.S., there are at least 2 million reported self-injury cases each year. Clinically, this type of behavior is called Non-Suicidal Self Injury (NSSI).  

Why self-harm?

The sight of blood, the stinging of pain, the sound of a skull hitting the wall is, for many, the only instant distraction from intense and often stressful emotions and situations. If the skills to process and reasonably handle a difficult situation are not instilled within an individual, the act of self-injury acts as an immediate silencer from the alarms screaming inside the brain that are associated with intense stress. In some cases, self-mutilation is an act of punishment, or even a way to snap out of emotional numbness associated with depression or other mental illnesses. Regardless of the reasoning behind coping with stressful stimulant, the relief is temporary and unfortunately, self-injury serves only to perpetuate the underlying trigger that caused it. Understanding the why helps bring understanding to self-injury awareness.

Many times, self-injury breeds and continues the cycle of negative feelings as an individual is painfully reminded of the wounds or bruising during the physical healing process. Shame, guilt and even reliving the initial stressor that led to the act only further buries them into sorrow, oftentimes creating a new trigger cycle and more suffering. Mental illnesses such as anxiety, depression, trauma and other emotional challenges are at the root of the self-injury entanglement.

Myths around self-injury

Information from self-harmers reveal that there are several myths surrounding the subject. The idea that individuals do it for attention or are ‘suicidal’ are not always true. Reading into the voices of some of these sufferers helps to better understand their coping mechanism. In the end, the act of hurting oneself is a desperate attempt to express dark emotions through physical pain rather than endure the internal pain and emotional agony within. Although this may be a common coping mechanism to handle stress for individuals with mental illness, it is not physically, mentally or spiritually healthy. The practice erodes the potential of circumstances improving, but thankfully there are ways to evolve the habit and replace with more effective cathartic ways of regulating stress and intense feelings. The first step in addressing any problem is to identify and name it as such.

Getting through self-injury

Mindfulness is an effective mental health tool in confronting the afflictions of the mind. There are several alternative mental road maps to take once that trigger is identified, and thankfully, many of them are within arm’s reach! Seeking support, be it confiding in friends, family or even a therapist can also provide relief and begin to teach methods that override the urges to self harm.  Therapy can also help build other social skills such as confidence and trust, feelings of empowerment and self-control and the potential for the evolution of mental well-being. I am here to support you and welcome a 30-minute free consultation.

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Allison** continues to struggle with effectively managing her emotional distress but she has made great progress. She hasn't self-harmed in months which is a great achievement!! She uses less and less self-injury and has learned healthy coping skills to manage her intense emotions. We continue to see each other and I'll continue to support her emotional growth.

**Client name changed to protect her identity

Resources

1-800-DON'T-CUT – More info on self-injury

*http://www.selfinjury.com – Referrals for therapists and tips for how to stop.

*1-800-273-TALK – A 24-hour crisis hotline if you're about to self-harm or are in an emergency situation.

*To Write Love On Her Arms (http://www.TWLOHA.com) - A non-profit movement dedicated to presenting hope and finding help for people struggling with depression, addiction, self-injury, and suicide.

*1-800-SUICIDE – Hotline for people contemplating suicide.

*1-800-334-HELP – Self Injury Foundation's 24-hour national crisis line.

*1-800-799-SAFE – Domestic violence hotline.

*1-877-332-7333 – Real Help For Teens' help line.