The Institute of Social & Emotional Intelligence defines emotional self-awareness as “noticing and being able to label your feelings, emotions, 'gut-level' instincts or reactions; being able to connect these to their source; recognizing their effects on your mind and your body; using your feelings as a valuable source of insight and information about yourself, others and the situations around you.”
2020 has tested us in unpredictable ways with unimaginable layers of stress piled on. Being able to identify and tolerate your emotions are two pillars for processing, acceptance and building a healthy level of resilience.
If you are wondering how strong your emotional self-awareness is, take this quiz. It’s important to answer honestly for the results to determine a true assessment. (And no one will see your score anyway.)
- Do you know which emotions you are feeling and why?
- Do you realize in the moment, links between your feelings and what you think, do and say?
- Do you recognize how your feelings affect your performance?
- Are you able to articulate your feelings and appropriately express them?
- Can you tell – in the moment – when you are getting upset?
- Do you receive messages from your body such as chronic headaches, lower back pain, neck or shoulder pain, accelerated heart rate, sweaty palms, anxiety attacks or other distress signals, but generally can’t pay attention to these symptoms or connect to a cause?
- Do you fail to gain insight and information from what your body might be trying to tell you?
- Do you get irritated, frustrated or angry easily, causing you to treat people in an abrasive manner?
Are you unable to see that what you are doing or being asked to do might not be aligned with your personal goals and values?
- Do you often feel stressed and out of balance in terms of your work life, health and family?
How did you score?
Seek Development: If you answered “yes” to three or fewer questions in Group 1 and “yes” to three or more questions in Group 2, consider further developing this competency with tips and coaching.
Make Some Room To Grow: If you answered “yes” to four questions in Group 1 and “yes” to two or fewer questions in Group 2, consider filling in the gaps with strengthening tips.
Strong Emotional Awareness: If you answered “yes” to all five questions in Group 1 and “no” to every question in Group 2, you’re doing great!
Emotional Development Tips
- Regularly check in on your feeling During the course of the day, schedule brief but frequent check–ins on your emotional state as well as what your body might be feeling or trying to tell you.
- If you find yourself clenching your teeth, tensing your shoulders, feeling worn out or worn down, stop and ask yourself what your body is trying to tell you – are you feeling strained? Stressed? Anxious? Fearful?
- Name your emotions and connect them specifically to a source or to a situation, concern, or issue.
- “Listen” to what your emotions might be telling you in that
- Use the information that bubbles up from inside, listen to your intuition to gain insight that could guide you in dealing with the issue or challenge.
- Take long walks to clear your mind.
- Practice meditation to quiet the noise and give your “inner voice” space to be heard.
Want to learn more or get Social and Emotional Intelligence Coaching? Schedule a free consultation.