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Set an alarm to go off several times throughout the day. When it does, take a moment to assess how you're feeling. Try to figure out why you're feeling that way. The first step towards emotional awareness is being able to recognize your emotions. It can be helpful to write down your emotions, so you can see trends in how you're feeling throughout the day. However, just identifying your emotional state is helpful, as it helps you become aware of what you're feeling. . Being emotionally aware is not just being able to recognize an emotion. You also must be able to exhibit some control over it. In part, that means not acting out because you are angry or upset. However, it can also mean trying to put the situation in a better light to help change your emotion. For instance, if you're upset because you received a bad review at work, try to put it in a better light. You can say to yourself, "This is just one review. It's not the end of the world. Obviously, I have things to learn, and this review will help me do it. I have nowhere to go but up!" You can also do things like deep breathing to calm yourself down or taking a break from something when you get upset. For instance, if you get in an argument with someone and feel yourself getting heated, ask to a take short break so you can calm down. Take a walk, or count slowly in your head to help yourself calm down. when having conversations with other people. Part of emotional awareness is being able to assess and understand other people's feelings. If you're always distracted when you're having conversations, you're likely not tuning into what the other person is saying and feeling. Listen thoroughly to what the person is saying. Don't just think about what you're going to say next. Turn of or turn away from distractions, such as phones, computers, and televisions, so you can focus solely on what the person is saying. Look beyond the words as well. What's the person's tone like? For instance, they may sound angry. What is their body language saying? Do they seem agitated or nervous? If they're feeling tense, for instance, you may notice their shoulders are scrunched together. Talk about what you're seeing and hearing to help encourage the person to open up. You could say, "You seem a little anxious. Is there anything I can do to help?" Another part of emotional intelligence is being able to get along with other people, such as being able to negotiate, persuade, lead, and manage conflicts. These skills are essential for engaging with other people. You can build these skills by engaging with others, so go to more social events that require you to interact with others. You've already learned to listen, but that's only part of people skills. You also need to communicate well by being direct and specific. It also helps to develop a positive attitude, as it draws other people to you. For instance, in a meeting, you might need to give specific instructions. "Get to work" isn't enough. Try, "I'd like you all to think about this project and get back to me by the end of the day with ideas for how to make it better. We'll meet again in 2 days, and by that time, I'd like to see a few developed suggestions. Work in teams of 2 or 3 to develop your ideas." Being emotionally intelligent also means taking responsibility for the things you do. Admitting your responsibility helps develop relationships with other people because they feel like they can trust you. You won't try to blame them or someone else for the things you do.

Summary:
Check in with your emotions throughout the day. Work on regulating your emotions Listen actively Build your people skills. Hold yourself accountable for your actions.