Why you should measure your emotional intelligence

Having high emotional intelligence comes with many perks. The National Library of Medicine’s study shows that those with high EI do better at their jobs and they are more happy.

Measuring emotional intelligence can help you identify gaps. This is helpful as it will help you work on improving your EI to become more successful and achieve more.

Self-reflection and questionnaires

The most common way to measure emotional intelligence (EI) is through self-assessment. This involves reflecting on your ability to manage emotions and evaluating how you interact with others. However, self-assessment is not always reliable. According to Science Direct, many people tend to overestimate their EI. In surveys, the majority rate themselves as average or above average—even when that may not be the case.

Self-awareness

To get a clearer sense of your own EI, start by asking yourself a few key questions:

• Am I aware of my emotions as they arise?
• Do I understand how my emotions influence my decisions and behaviour?
• Do I know how others perceive me?
• Am I aware of my emotional triggers?
• Do I have an accurate sense of my strengths and limitations?

If you answered “no” to most of these, it may be time to work on building greater self-awareness.

Managing emotions

A good test of your emotional intelligence is to think about how you deal with your emotions. Emotional regulation is considered a high-level skill as it involves controlling or redirecting your own emotions or impulses.

• Do I have healthy strategies for managing stress?
• Can I recover quickly after setbacks?
• Am I able to calm myself when I’m anxious or upset?
• Can I understand and manage my temper and avoid actions I might later regret?
• Can I think clearly and stay focused even in emotionally charged situations?

If you find yourself struggling with most of these questions, it may be a sign that you need to focus on developing your emotional regulation skills.

Motivation

Individuals with high EI know how to stay motivated. Their motivation comes from within, and is not linked to immediate gratification. Having a clear goal that you are working towards, both in your personal and professional life, is a sign of EI.

Think of the new year’s resolutions. If you can set yourself goals that you aim to achieve, you are a step further than those who struggle with it.

• Do I use my emotions to push myself toward my goals?
• Can I delay gratification to stay focused on long-term results?
• Am I able to regulate my emotions to maintain progress?
• Do I stay motivated despite obstacles and challenges?
• Can I remain optimistic in difficult situations?

If you struggle with motivation, you are not the only one. Read our guide to dealing with procrastination for more tips.

Empathy

According to Forbes, empathy is the most important quality a leader should have. Those with empathy develop meaningful relationships which are built on trust. This can help you connect with others, bridge conflicts, and keep an open-minded perspective on things.

• Do I express empathy in a way that feels genuine to others?
• Can I build trust in my relationships?
• Can I perceive the emotions of others?
• Am I able to respond appropriately to people’s emotions?
• Do I take time to understand other people’s perspectives?

Lacking empathy can be a struggle as it can lead to misunderstandings and poorly maintained relationships. Gaining empathy skills will help you become a more understanding, open-minded person, which will improve your teamwork and communication skills.

Social skills

Social skills help with effective communication, relationship building and navigating social situations, both in the workplace and in personal life.

• Can I adapt to different social situations with ease?
• Do I work well as part of a team?
• Am I able to inspire and positively influence others?
• Do I have the ability to resolve conflicts and disagreements constructively?
• Do I communicate my emotions clearly and effectively?

Social skills help leaders give useful feedback, become more supportive and put across ideas more effectively. Different models of emotional intelligence provide structured ways to understand and measure these skills.