The term “emotional intelligence” was first introduced into the scientific literature by psychologists Peter Salovey and John Mayer in 1990. In 1995, Daniel Goleman, a psychologist and author, published the book “Emotional Intelligence,” which quickly became a bestseller.

After Goleman’s book came out, interest in emotional intelligence soared. Many studies have been carried out in this field, and many organizations have started introducing EI training programs for their employees.

Defining “emotional intelligence”

Emotional intelligence (EI) is the ability to recognize, understand and manage your own emotions, as well as the ability to engage with the emotions of other people. In other words, it is not just “feeling” but also understanding why we, or someone else, feel the way we do.

Criticism of the emotional intelligence theory

Critics point to the lack of a clear and stable definition of emotional intelligence. With different researchers and authors offering their own versions, it is hard to say what exactly the concept includes.

Many aspects, such as empathy or self-regulation, are part of personality traits and should not be treated as separate “intellectual” skills.

Some critics believe that the importance of emotional intelligence for professional and personal success may be overstated, and that other factors, such as general intellectual ability, specific skills or level of education, play the key role.

Practical use of emotional intelligence in your career

Emotional intelligence covers much more than simply “reading” other people. It is the ability to recognize, manage and express your own emotions, and to engage with and understand the emotions of others. In a career, this skill can be decisive, especially for communication, team management and dealing with clients or partners.

A leader who makes balanced decisions and is not afraid to take risks needs high emotional intelligence. It is not only the art of communication but also the ability to understand your team’s needs, anticipate other people’s reactions and adapt to rapidly changing situations.

Even if your profession does not seem “social” (say, you are an artist who paints in solitude), emotional intelligence still plays a role. To attract buyers, build industry connections or simply sell your work, you need interpersonal skills. After all, even the most magnificent painting needs someone who can present it to the world.

It is no surprise that, according to many studies, up to 80% of career success can depend on how effectively you communicate. Emotional intelligence is the foundation of that communication, which makes it an integral part of professional growth.

How to measure emotional intelligence?

Measuring emotional intelligence is a difficult task, because we are dealing with inner processes and perception. Still, there are various tools and methods for assessing EI.

  1. Tests and questionnaires: This is the most popular way to assess EI. Examples include the Mayer-Salovey-Caruso Emotional Intelligence Test (MSCEIT), the Bar-On EQ-i emotional intelligence inventory and the Trait Emotional Intelligence Questionnaire (TEIQue)
  2. 360-degree feedback: This method involves collecting feedback from colleagues, friends, managers and direct reports. It lets you find out how other people see you and compare that with your own perception.
  3. Responses to situational tasks: In some EI tests, participants are asked to respond to specific situational tasks or scenarios, which makes it possible to assess their ability to manage emotions in different contexts.

Keep in mind that no method is completely accurate, and it is best to combine several methods for a fuller picture. It is also important to understand that emotional intelligence is not a fixed trait, and it can be developed over time.

Scientific research

Emotional intelligence has drawn researchers’ attention for many years, and many scientific studies confirm its importance. Here are a few more scientific facts about emotional intelligence:

  1. Brain research: Studies based on neuroimaging have shown that in people with higher EI, certain brain areas linked to emotional regulation and social interaction are more active.
  2. Performance and success: Business research has shown that employees with a high level of EI are often more productive, more adaptable to change and better at working in a team.
  3. Health and well-being: Emotional intelligence is associated with a lower risk of depression, a greater sense of happiness and a higher overall level of life satisfaction.
  4. Impact on leadership: Studies have shown that teams of leaders with high EI more often show a high degree of engagement and loyalty. These leaders are also more successful at managing conflict and motivating their people.
  5. Stress reduction: People with a high level of emotional intelligence more often cope successfully with stressful situations, using adaptive coping strategies.
  6. Learnability of EI: For many years, intelligence was believed to be something fixed, but research shows that people can develop and improve their emotional intelligence throughout their lives.
  7. Social relationships: Research also shows that people with high EI more often build deeper and more satisfying social bonds. They understand their own emotions and those of others better, which makes them more empathetic and attentive partners in relationships.
  8. Impact on education: Students with a high level of EI more often have better academic performance, are more resilient to study-related stress and more often adapt successfully to the learning process.
  9. Physical health: Some studies link EI to physical health. People with high EI more often have a healthier lifestyle, are less prone to psychosomatic illnesses and more often use positive strategies for coping with stress.

Emotional intelligence researchers

A few key authors and their works that you can find in scientific databases or academic libraries:

  1. John D. Mayer and Peter Salovey. These researchers first presented a model of emotional intelligence in 1990.
  2. Reuven Bar-On. His model and assessment tools are among the most widely used in research and practice.
  3. Daniel Goleman. His 1995 book “Emotional Intelligence” brought the topic to the attention of the general public.

Exercises for developing emotional intelligence

1. Self-observation and an emotion journal

  • Throughout the day, pay attention to your feelings and reactions.
  • At the end of the day, write down which emotions you felt, in which situations, and how you reacted to them.
  • This will help you better understand your emotional reactions and what triggers them.

2. Practicing active listening

  • When you talk with someone, focus completely on the other person.
  • Do not interrupt, and do not formulate your reply until the other person has finished speaking. Try to understand their feelings and point of view.
  • This will help you build empathy and better understand how others feel.

3. The “stop and think” technique

  • When you feel you are about to react impulsively or emotionally, stop.
  • Take a deep breath and think before you act or speak.
  • This will help you avoid rash decisions and give you time to make sense of your feelings.

4. Gratitude practice

  • Every day, find 3 things you are grateful for and write them down.
  • This encourages positive thinking and helps you manage stress.

Where to learn emotional intelligence?

  1. Courses and trainings. Many organizations and psychologists offer specialized courses and trainings for developing EI.
  2. Self-education. Books such as “Emotional Intelligence” by Daniel Goleman or “Emotional Agility” by Susan David can be an excellent starting point.
  3. Psychotherapy. Working with a psychotherapist can help you recognize and manage your emotions more effectively.
  4. Meditation and mindfulness. These practices help develop awareness and the management of feelings.

Hype or science?

The term “emotional intelligence” (EI) provokes both enthusiasm and skepticism. The popularity of the EI concept has led to a growing number of books, seminars, courses and tests. Some of them may not be based on scientific evidence and are an attempt to make money from a popular term.

Emotional intelligence has a real scientific basis, but like many other popular concepts, it is also being commercialized and can be presented in a distorted form. As always, critical thinking and turning to reliable sources of information are the key to understanding the real value and limits of any idea or concept.