Knowing yourself: Developing emotional literacy

Being able to manage our emotional reactions and those of others, often in challenging environments, is central to professional practice, personal resilience and feeling safe and secure at work. 

We all like to think of ourselves as self-aware and emotionally literate, understanding the importance of understanding and managing both our own emotions and those of others, particularly in professions that aid and support others.  However, in busy and stressful settings, it is easy to succumb to less relational ways of working with others, or to become overly involved or invested in certain situations. Cultivating self-awareness is crucial for enhancing emotional literacy. A helpful quick quiz that tells you how emotionally intelligent you are can be found here. Use the reflective checklist below to help you assess your emotional intelligence and highlight any areas for development. 

How emotionally intelligent am I? 

Ask yourself the following questions and reflect on how you might enhance your emotional intelligence in any areas if required:

1. Can I regulate my own feelings?

• If I notice myself reacting strongly to a situation, can I recognise this and ensure that I remain composed in the moment, either through self-regulation or by seeking support to manage my reaction?

2. Do I put people at ease? 

• Do people find me easy to engage with? Am I culturally competent, understanding the need to adjust my communication style when necessary?

3. Am I self-aware? 

• Am I aware of my strengths and limitations, and do I communicate this openly with others? Do I demonstrate that it is OK not to excel at everything and to have days when I am not at my best? 

• Do I make sure there are people around me who excel in areas where I may not be as strong? If not, do I know where to seek assistance when needed?

4. Am I able to remain composed? 

• If I make a mistake, do I remain calm, recover, stay optimistic and learn from the experience?

5. Can I build and mend relationships? 

• Am I able to negotiate work-related difficulties without alienating people? Can I agree to differ, or do I hold a grudge?

6. Do I show tenacity? 

• When encountering obstacles, do I take responsibility for moving forward while also considering the perspectives of others?

7. Am I decisive? 

• When necessary, am I capable of making a decision and sticking to it? Can I evaluate the effectiveness of my decisions and make adjustments if required?

8. Can I cope with change and uncertainty? 

• Am I able to effectively manage any anxiety that arises from change or uncertainty?