“Emotional intelligence is the capacity to blend thinking and feeling to make optimal decisions — which is key to having a successful relationship with yourself and others..” ~ Joshua Freedman

Navigate Emotions Definition: Assessing, harnessing, and transforming emotions as a strategic resource.

Importance: By learning to transform emotions as a strategic resource, we can become more aware, balanced and purposeful. Instead of thinking of emotions as something bad that we have to suppress, we can begin to treat all of our emotions, even challenging ones like anger, as invaluable data helping us to be our best selves. We can turn something often seen as an adversary and make it into an ally.

Example: Imagine you are stuck in traffic. running late, and feeling frustrated. Someone is trying to get over into your lane, and you catch yourself mumbling something negative about them. Then you say to yourself, “It’s not his fault. I am frustrated because I am running late and stuck in traffic.” And oddly, this simple admission makes you feel a lot better. By saying to yourself what you are feeling, you have lessened the power of the emotion, and brought the emotional and cognitive together. Instead of admonishing yourself for feeling frustrated, you simply acknowledge the emotion, and as a result make it your ally.

Navigating emotions helps you take ownership of your life. By fulling integrating your thinking and feeling, you are able to make optimal decisions – which is key to having a successful relationship with yourself and others.

The Components of Navigate Emotions

Assess: The first step of navigating emotions is to assess what you are feeling. Identifying or naming emotions, to yourself or aloud, can add some needed clarity to this step.

Harness: Recognize that there are not good or bad emotions: emotions are data. Taking the step back from “I am frustrated…” to “I am feeling frustrated…” helps provide space and lessens the power of the emotion. Recognize that the emotion is temporary and providing you valuable information about yourself and the world.

Transform: The emotion, however difficult, is now your ally. It has sent you data about the world, which you have accepted and can now use to be more aware and purposeful. 

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Emotional Intelligence Articles about Navigate Emotions

Getting Unstuck: The Power of Naming Emotions (1/8/2021) by Michael Miller - Traffic is always stressful, right? Turns out, there's a secret neuroscience tip about naming emotions that can help. It's simple and powerful. ...
What Are Biodots and How Do You Use Them? (12/3/2020) by Michael Miller - Biodots are a low-cost, easy way to help your clients become more self-aware - here's how to use them. ...
Celebrating Feelings: Emotions for Thriving (5/26/2020) by Six Seconds - In two inspiring, interactive, authentic conversations, we’ll get to the essential basic for mental wellbeing: Talking about feelings. ...
How to Fire Someone with Emotional Intelligence (11/19/2019) by Michael Miller - Firing someone is emotionally challenging. It’s easily one of the hardest aspects of leadership. Here are practical emotional intelligence tips to do it with compassion, clarity and calm. ...
Yale’s Marc Brackett Shares Personal Healing Story (11/5/2019) by Michael Miller - Marc Brackett says the process started by liberating himself from judging his own emotions, giving himself permission to feel. ...
Illuminate: Feeling Stuck Try This 3-Step Technique (10/7/2019) by Maria Jackson - This week, we’ll dive in + explore a practical technique for navigating feelings that just seem to linger. ...
Emo-Shines: What Can Visible Emotions Can Teach Us (8/20/2019) by Anabel Jensen - What if every subtle turn of our emotions were immediately obvious to us? And – just for fun – I pondered: What would happen if emotions were also visible to everyone else? ...
“What’s Important Here?” Anxiety’s Valuable Message (5/7/2019) by Michael Miller - In some cases, reframing anxiety as excitement works. But in others, your anxiety is telling you something valuable, and it's better to just listen. ...
Illuminate: Navigating Anger toward Wisdom (4/13/2019) by Maria Jackson - Dive into a beautiful (and true!) story about the power of navigating emotions-- and learn how you can transform anger/sadness/grief/confusion into wisdom about yourself and your life's path. ...
Hello Anxiety: 3 EQ Tips to Navigate Worry (4/3/2019) by Patty Freedman - Anxiety is a pervasive challenge; learning more about EQ helps to wrangle it back into the background. ...

 

Click here for more Navigate Emotions articles on our site

Recommended Tools

eMotion Cards: The Emotion Cards are an engaging, easy to use, interactive activity. The cards encourage you to Evoke, Explore, Express, and Expand the world of feelings.
 
Wild Ride to the Heart: A fun, engaging game that helps children learn about their different emotions (feelings) and how to better manage them by going to the heart.
 
Mixed Emotions: A tool that helps you make decisions, solve problems, resolve conflicts, and more.
 
Biodots: Biodots change color depending on a person’s stress level – a vivid demonstration of the mind-body connection!
Michael Miller

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