Session 2: Emotions and Emotional Intelligence
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Getting to Grips With Emotions & Emotional Intelligence
Welcome to Session 2: Emotions and Emotional Intelligence. In this session, we will dig deeper into exactly what emotions are, what the term ‘Emotional Intelligence’ means, and why Emotional Intelligence is so important . Below is a brief summary of the session goals and what we will cover, as well as all of the session materials.
You will also see that there is a section marked ‘In-Session Exercises’ where you can complete the exercises that we will do during the session (you can also use your Workbook, if you have that to hand, if you prefer), and a section called ‘Homework Exercises’, which you can use to complete the homework exercises online if you don’t want to use the PDF workbook.
Session Goals:
Learn about emotions, including what they are and how people experience them.
Learn about emotional intelligence and related skills (E-skills).
Session Overview:
Why emotions matter, including how they relate to and affect your behaviour, where you put your attention (your energy, time, and focus), your relationships (in particular, whether they are healthy or unhealthy), your general wellbeing (physical, mental, and emotional), and how you make decisions
How you experience emotions, how your body reacts to them as you experience them, and how all of that affects how you behave in different situations.
What the five ‘E-Skills’ are – emotional awareness, beliefs about emotions, using emotions as a source of data, emotional regulation, and emotional expression – and how effective you are at using each of them.
In-Session Questions
This exercise explores each of the five E-Skills in turn. As you work through each E-Skill during the session, pause to reflect on how you use that skill by answering the relevant question. Just click on the tab on theleft hand side to see thequestion and record your response.
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Digging into Emotions and Emotional Intelligence
This session was all about building a solid understanding of emotions and Emotional Intelligence. In particular, we focused on the five ‘E-Skills’ that underpin Emotional Intelligence, and how you currently use those skills. These exercises provide you with an opportunity to dig deeper and not just consolidate and expand your knowledge in this area, but also identify ways that you can apply that knowledge in your day-to-day-life. You can complete the exercises online by completing each of the questions, below, or you can use your workbook PDF.
Exercise 1: General Principles
In this exercise, you will explore your understanding of emotions, including what they are and why we experience them. Follow the instructions below and write your responses in the spaces provided.
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Exercise 2: Emotional Awareness
Let’s think about how you view your own level of Emotional Awareness right now. For each question, think about the statement and give yourself a score on a scale of 1 (strongly disagree) to 10 (strongly agree).
Please answer honestly; there is no judgment here – this is simply to help you think about your current abilities in this E-skill.
Once you have given yourself a score, take a moment to think about why you gave yourself that score, and jot down your thoughts.
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Exercise 3: Beliefs About Emotions
Let’s think about beliefs you hold about emotions right now. For each question, think about the statement and give yourself a score on a scale of 1 (strongly disagree) to 10 (strongly agree).
Please answer honestly; there is no judgment here – this is simply to help you think about your current abilities in this E-skill.
Once you have given yourself a score, take a moment to think about why you gave yourself that score, and jot down your thoughts.
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Exercise 4: Recognising Emotions as Data
Now let’s think about how you use the feedback you get from your emotions to guide your actions and thoughts. For each question, think about the statement and give yourself a score on a scale of 1 (strongly disagree) to 10 (strongly agree).
Please answer honestly; there is no judgment here – this is simply to help you think about your current abilities in this E-skill.
Once you have given yourself a score, take a moment to think about why you gave yourself that score, and jot down your thoughts.
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Exercise 5: Emotional Regulation
Let’s think about how effective you think you are at managing your emotions. For each question, think about the statement and give yourself a score on a scale of 1 (strongly disagree) to 10 (strongly agree).
Please answer honestly; there is no judgment here – this is simply to help you think about your current abilities in this E-skill.
Once you have given yourself a score, take a moment to think about why you gave yourself that score, and jot down your thoughts.
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Exercise 6: Emotional Expression
Let’s think about how you express your emotions. For each question, think about the statement and give yourself a score on a scale of 1 (strongly disagree) to 10 (strongly agree).
Please answer honestly; there is no judgment here – this is simply to help you think about your current abilities in this E-skill.
Once you have given yourself a score, take a moment to think about why you gave yourself that score, and jot down your thoughts.
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Exercise 7: Session Reflection and Looking Ahead
What did you get out of this session? Take a moment to reflect on what insights you gained and what you have learned about emotions, emotional intelligence, and yourself.