Appendix

The seven elements of emotional intelligence

1. Self-awareness

The awareness of one’s own feelings, and the capability to recognize and manage these feelings in a way which one feels that one can control. This factor includes a degree of self-belief in one’s capability to manage one’s emotions and to control their impact in a work environment.

2. Emotional resilience

The capability to perform consistently in a range of situations under pressure and to adapt behaviour appropriately. The capability to balance the needs of the situation and task with the needs and concerns of the individuals involved. The capability to retain focus on a course of action or need for results in the face of personal challenge or criticism.

3. Motivation

The drive and energy to achieve clear results and make an impact, and also to balance short- and long-term goals with a capability to pursue demanding goals in the face of rejection or questioning.

4. Interpersonal sensitivity

The ability to be aware of, and take account of, the needs and perceptions of others when arriving at decisions and proposing solutions to problems and challenges. The capability to build from this awareness and achieve the commitment of others to decisions and action ideas. The willingness to keep open one’s thoughts on possible solutions to problems and to actively listen to, and reflect on, the reactions and inputs from others.

5. Influence

The capability to persuade others to change a viewpoint, based on the understanding of their position and the recognition of the need to listen to this perspective and provide a rationale for change.

6. Intuitiveness

The capability to arrive at clear decisions and drive their implementation when presented with incomplete or ambiguous information, using both rational and “emotional” or intuitive perceptions of key issues and implications.

7. Conscientiousness

The capability to display clear commitment to a course of action in the face of challenge, and to match “words and deeds” in encouraging others to support the chosen direction. The personal commitment to pursuing an ethical solution to a difficult business issue or problem.

Useful tools

The Johari Window

Developed in the 1950s by American psychologists Joseph Luft and Harry Ingram, The Johari Window is a useful tool for understanding how you perceive yourself and how others perceive you.

In the context of emotional intelligence, The Johari Window allows you to see the impact that your emotions have on yourself and others. This helps clarify your thoughts, and enables you to make informed decisions about how you want and need to behave.

There are four different dimensions to this model which are set out as panes, (hence the window reference), and by exploring each of them you can learn more about yourself and your relationships with others.

Familiarize yourself with the four different panes.

1. Known to self and others

This is the open view of you; it’s information that you recognize in yourself and that others see in you. It’s what you say and what you do.

For example, maybe you know and everyone else knows that you lose your temper easily.

2. Known only to self but not to others

This is your private self, where you hide emotions and feelings that you are experiencing, and things that you are unwilling to share with others. Perhaps you do this because you don’t want to appear vulnerable or “out of control”.

For example, maybe you hate losing your temper because it frustrates you; you feel others are able to control their tempers and it leaves you feeling disappointed in yourself.

3. Known to others but not to self

This area is all about the things you do, the way you look, your gestures, your posture and so on, which others are aware of but you are not! It is your blind spot. You may be blissfully unaware of what is happening. This is the essential area to explore for feedback, in order to find out the impact you are having, both positive and negative.

For example, maybe others think you look agitated, stressed or lost in thought, even though you don’t realize it.

4. Unknown to self and others

This is your unknown self about whom nobody knows – least of all you!

For example, your unconsciousness, or feelings that you have not registered as, so far, there has been no trigger for them.

To maximize the use of this tool:

• Open up and share how you feel with someone else, to help them to understand you better.

• Ask for feedback from others. It’s a fantastic way of opening your eyes to your blind spot. It expands your self-awareness and increases your open area (Box 1).

As you gain more insight into yourself, you start to develop your awareness of your unconscious emotions and, in time, you will be able to complete Box 4.

The Johari Window template

The CardioSense Trainer

The CardioSense Trainer™ (or CST) is an electronic device that includes a unique breath pacer: this allows you to master the rate and the rhythm of your breathing (see Chapter 4). Breathing rhythmically at 6–8 breaths per minute at rest seems to be the optimum rate to bring coherence to your physiology and start to develop your emotional resilience.

The CST monitors the changes in your heart rate with a device called a “pulse wave sensor” and provides live feedback. The sensor clips to your ear lobe and detects your heart beat at the ear. The software then calculates the changes in your heart rate and displays this as a heart rate “tachogram” or picture on your computer screen.

By using the CST, you can:

• Learn how to control your breathing.

• Control your physiology and improve your heart rate variability.

• Learn to rapidly control your emotional state.

• Identify what events disrupt your physiology.

• Learn to create an optimum performance state.

• Enhance your own brain function.

• Track your own progress over time.

To find out more or to purchase your CardioSense Trainer, log on to http://www.cardiac-coherence.com