Emotional Intelligence & CBT: Cognitive Behavioral Therapy Techniques for improving Your Relationships and EQ - Overcome Anxiety, Depression, Manipulation, Narcissistic Abuse, and More!

By Eva Spencer

IT’S TIME TO LEAVE BEHIND THOSE INTRUSIVE AND NEGATIVE THOUGHTS THAT HOLD YOU BACK FROM ACHIEVING HAPPINESS

We all have our own unique set of thoughts that determine our emotions and sometimes we can’t help but let these emotions control us. Sometimes, a simple thought is all it takes to ruin our mood.

But what if we could change those thoughts in order to change our feelings?

That's where this book comes in!

Cognitive Behavioral Therapy (CBT) and Emotional Intelligence (EQ) can help you overcome your issues and live the life you want to live.

By using CBT and EQ techniques, you can learn how to change your thoughts in order to feel better about yourself and others around you. And by learning emotional intelligence skills, such as empathy and self-awareness, it will be easier for you to have successful relationships that last a lifetime!

It’s time for you to take control of your life and start living it on your terms!

With this book, you’ll discover:
- How to understand your emotions and control your thoughts.
- The best method to rewire your brain and turn negative thoughts into positive ones!
- The secrets to having and maintaining better relationships with yourself and those around you.
- A happier and emotionally stable life!
- Accurate and expert-backed information to ensure a successful learning experience.
- Easy ways to take control of your life and change it for the better!

Imagine being able to have better relationships with everyone in your life - friends, family members, coworkers, or even a romantic partner. Imagine feeling confident when talking about yourself or standing up for yourself in any situation because of the skills learned from this book.

Learn these powerful tools and change your life forever!

GET THE BOOK AND LEARN HOW TO TAKE CONTROL OF YOUR EMOTIONS TODAY!

• Language: English
• Publisher: Publishdrive
• Release date: May 4, 2022
• ISBN: 1915470188

Book preview

Emotional Intelligence & CBT

Cognitive Behavioral Therapy Techniques for improving Your Relationships and EQ - Overcome Anxiety, Depression, Manipulation, Narcissistic Abuse, and More!

Eva Spencer

Copyright © 2022 by Eva Spencer

All rights reserved.

It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review.

Contents

Introduction - Emotional Intelligence Mastery

1. What Is Emotional Intelligence?

Emotional Intelligence Models

Competence EI model

Blended models of EI

Attribute EI model

2. Factors that Indicate Emotional Intelligence

Self-awareness

Self-Regulation

Empathy

Motivation

Social Skills

Things to Remember

3. Qualities of an Emotionally Intelligent Person

4. Free Goodwill

5. Importance of Emotional Intelligence

Emotional intelligence helps you give appropriate responses in every situation.

Emotional intelligence helps you build resilience.

Emotional intelligence plays a vital role in determining physical health.

Emotional intelligence is necessary for resolving conflicts.

6. Emotional Intelligence and Intellectual Quotient

Emotional Intelligence Quotient

Intellectual Quotient

Which is more important?

7. How to Improve Your Emotional Intelligence Skills in a Practical Way

Recognize Your Situation

Practice Empathy

Communicate Positively

Create a Positive Atmosphere and Recover from Adversity

Help Others Succeed

Be Enthusiastic

8. Obstacles to Emotional Intelligence Development

Final Words - Emotional Intelligence Mastery

Introduction - Cognitive Behavioral Therapy

9. What Is Cognitive Behavioral Therapy?

A Quick Look at the History of CBT

What Does Cognitive Behavioral Therapy Mean for Healing?

What to Expect from Cognitive Behavioral Therapy

10. Identifying Negative Thoughts

Toxic Thoughts

Why We Have Negative Thoughts

Stay Mindful and Present

Focus on One Thing

Slow Down

Process Your Feelings

Know Your Limitations

11. The Behaviors That Come From Our Negative Thoughts

Restlessness and Irritability

Avoidance and Isolation

Inability to Perform Daily Activities

Facing the Fear

12. How Feelings and Emotions Can Change Reality

Feelings That Emerge from Negativity

Emotions That Emerged from Negativity

How Our Perception of Reality Changes

Staying Present and Positive During Despair

The 3-3-3 Method

The 5-4-3-2-1 Method

Quick Relief

Quality Over Quantity

13. How the Past Shapes the Future

Learning to Embrace Your Past

Identify the Trauma

Evaluate the Situation

Know This Wasn’t a Weak Moment

Helping the World to Heal

Five minutes is all it takes to brighten someone’s day.

14. Retraining Your Brain

Visualization Therapy

Stop yourself right here.

Socratic Questioning

Looking at Everything

Journaling to Recondition

Facing the What if Question

Reconstructing Our Thoughts

15. Evaluating and Learning Healthy Skills

Strengthening Your Mentality

Strengthening Your Sociability

Strengthening Your Body

Final Words - Cognitive Behavioral Therapy

Introduction - Emotional Intelligence Mastery

Imagine for a moment:

You have a large, very important project that you are working on with a team at work. People are not listening to you no matter how hard you try to communicate that you see a problem with the project. You try to point out that the project is doomed to fail unless they do something different, but everyone seems to completely misunderstand you. Finally, on the day the final project is supposed to be completed, the entire project fails due to your inability to communicate. Frustrated with the situation at hand and wishing that people had heeded your warnings when you first tried to raise them, you snap at everyone around you telling them that it was all their fault. Thus, ruining relationships with many of your coworkers in one fell swoop.

Your rage built over time, and when tensions reached a critical level, you snapped and exploded. You now know, after the fact, that you could have handled the entire problem in a better and far more productive manner. Unfortunately, at the time, you felt powerless to stop yourself from pouring gasoline on the metaphorical dumpster fire that was your situation.

Perhaps an incident like that is why you are sitting here reading this book. You may have realized that you needed to better control yourself under pressure, or someone may have suggested that you investigate emotional intelligence to help you get started. Regardless of why you’re here now, reimagine how the situation would play out if you were someone who possessed a high level of emotional intelligence.

The work project is failing, but instead of worrying about the possibility of failure, you seek solutions. You are frustrated, but you know that giving in to your frustration will do more harm than good. Instead, you highlight the issues you see with the project. Because you are more skilled at communicating in ways that people notice, you are able to get your coworkers to listen to your ideas. Your team brainstorms ways to fix the project before it is too late and it becomes a problem with work performance. Your coworkers enthusiastically agree to your suggestions because they recognize that you know what you're doing and approach the situation with integrity and empathy. One of them even mentioned to your supervisor how important you were to the team in completing this project. The result is successful advancement, improved workplace relationships, and even recognition from your boss for being a good leader in the face of adversity.

You can see how much better the results are when the problem is handled tactfully and with better communication skills. Both of these come naturally to those with higher levels of emotional intelligence. While the person is the same in both scenarios and has similar feelings of frustration, they deal with that frustration in two very different ways. Higher levels of emotional intelligence are more conducive to success due to inherently improved problem-solving abilities.

You've come to the right place if you tend to identify more with the person who exacerbated the situation. This book will walk you through the intricacies of what emotional intelligence is, why it matters, and how emotional intelligence can improve your life.

Chapter one

What Is Emotional Intelligence?

Emotional Intelligence (EI) refers to the potential to recognize, control, and analyze feelings—your very own and those of other people.

Emotional Intelligence is a fairly new field of study. Its earliest origins can be traced back to Darwin’s emphasis on the utility of emotional expression for survival. In the 1900s, cleverness was primarily explained in terms of cognitive elements such as mind and problem-solving, despite the fact that several influential scientists had identified the importance of non-cognitive facets.

In 1920, E. L. Thorndike used the term social cleverness to define the skill set of understanding and handling other people. The label emotional intelligence is credited to Wayne Payne’s 1985 doctorate thesis A Research study of Emotional State: Establishing Emotional Intelligence. The mainstream media’s interest was truly ignited in 1995 after a Time magazine article on Daniel Goleman’s bestseller Emotional Intelligence: Why it can matter more than IQ.

Since then, Peter Salovey and John D. Mayer have been the leading analysts on emotional intelligence. They define it as the part of social intelligence that involves the capacity to observe one’s personal and others’ sensations and emotional states, to evaluate amongst them, and to use this relevant information to help one’s reasoning and activities.

Emotional Intelligence Models

There are currently many models for the meaning of EI, and researchers disagree on how the term should be used. Some people believe emotional intelligence can be studied and then improved, while others believe it is something you are born with. This discipline is evolving at such a rapid pace that analysts’ interpretations of the definition are constantly changing. The three most accepted

Reviews for Emotional Intelligence & CBT

[sarfarazsana · Rating: 5 out of 5 stars]

With the help of these books, I realized that I am preventing myself from doing many things in life; this book has shown me what I should be working on to change, and it is working- highly recommended.?

[Heidi Halliday · Rating: 5 out of 5 stars]

This is a to the point quick read book and I loved it as it gives the crux of what EQ is all about

[Treslyn Welters · Rating: 5 out of 5 stars]

I really like this book because it helped me understand how to be a better friend when they are going through a problem. It also explains the difference between sympathy and empathy which I never really understood until I read the book.