Intelligence Emotional

By Iván Salvaterra

Emotional intelligence in a broad sense is the recognition of both positive and negative feelings for oneself and others, the ability to separate personal feelings from hard facts, as well as the ability to sense mood, temperament, intonation, and intentions when communicating with other people. An important part of emotional intelligence is the ability to recognize and honestly describe one's emotions, the ability not to panic and reject "bad emotions" (anger, jealousy, irritation, envy, rage), and the pervasive use of a language emotionally colored with oneself.

In this book, we tell you how emotional intelligence works, why it is never too late to develop it, and what positive changes in life it can cause, as well as how to promote it.

• Language: English
• Publisher: Ediciones Afrodita
• Release date: Apr 8, 2023
• ISBN: 9798215838709

Book preview

Iván Salvaterra

Ediciones Afrodita

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Index:

Chap.1 What are emotions?

Chap.2 How to manage your emotions?

Chap.3 Emotional Intelligence

Chap.4 The importance of emotional intelligence

Chap.5 Anger management

Chap.6 Control of jealousy

Chap.7 Control of fears

Chap.8 What is Mindfulness?

Chapter 1

What are emotions?

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Emotion is a sudden and intense internal reaction that runs through our body and mind. It gives rise to psychic manifestations -such as tension or internal agitation- and physical manifestations (tremors, changes in heart rate, etc.). It is important to understand that an emotion responds to a trigger (stimulus), that is, to a thought or an internal situation and to a cause that is specific to us. When a strong emotion invades us, it is not a reaction to the trigger itself, but rather because the situation refers us to a similar, undigested situation found in the past. In fact, our brain records all our reactions to a given situation and repeats them automatically every time a similar situation occurs. And this process is not necessarily done intelligently.

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What is the difference between emotion and feeling?

What distinguishes emotion from feeling is the intervention of the intellect. While the feeling is an intellectual construction, which is reasoned and elaborated according to the emotions experienced, the emotion is a primitive, immediate and physical reaction. This is particularly the case when one realizes that one is in love (feeling) through the interpretation one makes of all the emotions provoked by the loved one (the famous butterflies in the stomach, the blush, the accelerated heart rate... among others!

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What is a primary emotion?

Primary emotions -or basic emotions- are the first that a human being will experience from an early age. These are fear, joy, anger, sadness, surprise, and disgust. These are the ones that are most clearly identifiable in an individual, whatever their origin. In contrast, secondary emotions qualify all other feelings that involve judgment or personal interpretation as guilt involving self-judgment.

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Positive emotions

There are ten positive emotions:

1. Gratitude,

two. Serenity

3. Pride

Four. Happiness

5. Curiosity

6. Fun

7. Admiration

8. Inspiration

9. Love

10. Hope

However, this should be qualified because all emotions are likely to be positive, including those that are felt with some discomfort. What needs to be understood is that our emotions have a very important, even vital, function, because they transmit information to us that allows us to react to life events. They fulfill an alert function, something like a smoke detector that would encourage us to mobilize our resources to react to a fire risk. Once the emotion is felt, it is about deciphering its message and reacting. Anger, for example, often alerts us to injustice or disrespect, just as fear alerts us to danger or sadness is often linked to loss...

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Negative emotions

Negative emotions are:

1. Jealousy.

2. Disappointment

3. Fear

4. Gonna

5. Shame

6. Sadness

7. Disgust

8. Frustration

9. Anguish

Once again, nuances must be added. Negative emotions have an essential and paradoxically positive function because they are the ones that make us react to protect ourselves. When faced with a threat, the natural and instinctive process of adaptation consists of adopting one of these 3 positions:

• ANDhe fights,

• Lon the run

• Lto submission.

In other words, if I find myself in front of a rabid dog (threat), my limbic brain (the seat of emotions) immediately activates an alarm signal (emotion) that will generate physiological mechanisms (sensations) that will allow me to take a combat position, run away or freeze The problems begin when this system is poorly regulated and the alarm signal goes off inappropriately (for example, when a little mouse is seen, when a colleague makes an unpleasant comment to me).

Chapter 2

How to manage

your emotions?

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To manage emotions, one of the most effective methods is the following, which is implemented in three stages.

• The first is to embrace the emotion by taking the time to feel it, locate it, name it, and accept its message.

• The second is the dissection of this message. If we feel fear, anger, or sadness, we must ask ourselves what these emotions echo (what danger, what injustice, what loss?).

• The third step is to investigate looking for the trigger of the fear and its root cause.

By following these 3 steps, you will quickly notice that your emotional level will drop significantly. Simply because the emotion will have fulfilled its alert function and you will have understood and heard its message.

There are other solutions such as the practice of Cardiac Coherence. This is a breathing method that consists of inhaling and exhaling equally, for 5 minutes, to slow down the heart and thus rebalance the nervous system. It has the advantage of being free, accessible, fast, and easy to practice! There are apps on smartphones to guide you through your first steps.

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