Emotional intelligence – How to manage emotions

Emotional regulation is considered to be a very important skill as it can help individuals perform better in both personal, social and professional lives.

Emotional intelligence is the capacity of being able to recognise and name our own emotions and those of other people, as well as to manage ourselves and others. There are three main areas that we can learn to develop skills in: ourselves, others and context. In these areas, we can start by being aware of our own emotions and of others, understanding them, and, ultimately, be able to influence them.

The Emotional Intelligence Academy has developed a four element and 12 skills model of emotional intelligence:

Emotional intelligence model


  1. Recognise our own emotions;
  2. Identifying and anticipating triggers for our own emotions;
  3. Appraising the appropriateness of own emerging emotional reactions to the context.


  1. Interrupt initial thoughts;
  2. Use/express emotion appropriately;
  3. Regulate emotions to support response choice.


  1. Read emotional signals from multiple channels;
  2. Interpret signals from others;
  3. Appraise options about actions relative to goals.


  1. Engage others;
  2. Explore to understand;
  3. Influence others towards our goals.

Source: Emotional Intelligence is Simple by Harry Lansley