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Daniel Goleman's Five Components Of Emotional Intelligence Emotional Intelligence, as a psychological theory, was developed by Peter Salovey and John Mayer. "Emotional intelligence is the ability to perceive emotions, to access and generate emotions so as to assist thought, to understand emotions and emotional knowledge, and to reflectively regulate emotions so as to promote emotional and intellectual growth." - Mayer & Salovey, 1997 The following steps describe the five components of emotional intelligence at work, as developed by Daniel Goleman. Goleman is a science journalist who brought "emotional intelligence" on the bestseller list and has authored a number of books on the subject, including "Emotional Intelligence," "Working With Emotional Intelligence," and, lately, of "Social Intelligence: The New Science of Human Relationships." An article on the relation between Goleman and the psychological research communitiy appeared in Salon, on June 28, 1999.

The Five Components of Emotional Intelligence Self-awareness. The ability to recognize and understand personal moods and emotions and drives, as well as their effect on others. Hallmarks* of selfawareness include self-confidence, realistic self-assessment, and a selfdeprecating sense of humor. Self-awareness depend on one's ability to monitor one's own emotion state and to correctly identify and name one's

emotions. [*A hallmark is a sure sign: since self-awareness is necessary for, say, realistic self-assessment, that is, without self-awareness no realistic selfassessment, the presence of of realistic self-assessment is a sure sign (sufficient to conclude that there is) self-awareness.] Self-regulation.The ability to control or redirect disruptive impulses and moods, and the propensity to suspend judgment and to think before acting. Hallmarks include trustworthiness and integrity; comfort with ambiguity; and openness to change. Internal motivation. A passion to work for internal reasons that go beyond money and status -which are external rewards, - such as an inner vision of what is important in life, a joy in doing something, curiosity in learning, a flow that comes with being immersed in an activity. A propensity to pursue goals with energy and persistence. Hallmarks include a strong drive to achieve, optimism even in the face of failure, and organizational commitment. Empathy. The ability to understand the emotional makeup of other people. A skill in treating people according to their emotional reactions. Hallmarks include expertise in building and retaining talent, cross-cultural sensitivity, and service to clients and customers. (In an educational context, empathy is often thought to include, or lead to, sympathy, which implies concern, or care or a wish to soften negative emotions or experiences in others.) It is important to note that empathy does not necessarily imply compassion. Empathy can be 'used' for compassionate or cruel behavior. Serial killers who marry and kill many partners in a row tend to have great emphatic skills! Social skills. Proficiency in managing relationships and building networks,

and an ability to find common ground and build rapport. Hallmarks of social skills include effectiveness in leading change, persuasiveness, and expertise building and leading teams.


What is Emotional Intelligence?

Emotional intelligence (EI) refers to the ability to perceive, control and evaluate emotions. Some researchers suggest that emotional intelligence can be learned and strengthened, while others claim it is an inborn characteristic. Since 1990, Peter Salovey and John D. Mayer have been the leading researchers on emotional intelligence. In their influential article "Emotional Intelligence," they defined emotional intelligence as, "the subset of social intelligence that involves the ability to monitor one's own and others' feelings and emotions, to discriminate among them and to use this information to guide one's thinking and actions" (1990). The Four Branches of Emotional Intelligence Salovey and Mayer proposed a model that identified four different factors of emotional intelligence: the perception of emotion, the ability reason using emotions, the ability to understand emotion and the ability to manage emotions. 1. Perceiving Emotions: The first step in understanding emotions is to accurately perceive them. In many cases, this might involve understanding nonverbal signals such as body language and facial expressions. 2. Reasoning With Emotions: The next step involves using emotions to promote thinking and cognitive activity. Emotions help prioritize what we pay attention and react to; we respond emotionally to things that garner our attention. 3. Understanding Emotions: The emotions that we perceive can carry a wide variety of meanings. If someone is expressing angry emotions, the observer must interpret the cause of their anger

and what it might mean. For example, if your boss is acting angry, it might mean that he is dissatisfied with your work; or it could be because he got a speeding ticket on his way to work that morning or that he's been fighting with his wife. 4. Managing Emotions: The ability to manage emotions effectively is a key part of emotional intelligence. Regulating emotions, responding appropriately and responding to the emotions of others are all important aspect of emotional management. According to Salovey and Mayer, the four branches of their model are, "arranged from more basic psychological processes to higher, more psychologically integrated processes. For example, the lowest level branch concerns the (relatively) simple abilities of perceiving and expressing emotion. In contrast, the highest level branch concerns the conscious, reflective regulation of emotion" (1997).


How to raise your emotional intelligence All information to the brain comes through our senses, and when this information is overwhelmingly stressful or emotional, instinct will take over and our ability to act will be limited to the flight, fight, or freeze response. Therefore, to have access to the wide range of choices and the ability to make good decisions, we need to be able to bring our emotions into balance at will. Memory is also strongly linked to emotion. By learning to use the emotional part of your brain as well as the rational, youll not only expand your range of choices when it comes to responding to a new event, but youll also factor emotional memory into your decision-making process. This will help prevent you from continually repeating earlier mistakes. To improve your emotional intelligenceand your decision-making abilities you need to understand and control the emotional side of your brain. This is done by developing five key skills. By mastering the first two skills, youll find skills three, four, and five much easier to learn. Developing emotional intelligence through five key skills: Emotional intelligence (EQ) consists of five key skills, each building on the last:

The ability to quickly reduce stress The ability to recognize and manage your emotions The ability to connect with others using nonverbal communication The ability to use humor and play to deal with challenges The ability to resolve conflicts positively and with confidence

How to learn the five key skills of emotional intelligence The five skills of emotional intelligence can be learned by anyone, at any time. There is a difference, however, between learning about emotional intelligence and applying that knowledge to your life. Just because you know you should do something doesnt mean you willespecially when you become overwhelmed by stress, which can hijack your best intentions. In order to permanently change behavior in ways that stand up under pressure, you need to learn how to take advantage of the powerful emotional parts of the brain that remain active and accessible even in times of stress. This means that you cant simply read about emotional intelligence in order to master it. You have to experience and practice the skills in your everyday life.


Berdasarkan artikel diatas dan hasil tes EQ saya yang telah saya lakukan, dimana saya mendapatkan point tertinggi mengenai emphaty dan point terendah pada self-awareness. Menurut saya hasil yang saya dapatkan tersebut cukup akurat karena dimana emphaty sendiri yang merupakan merupakan kemampuan untuk memahami dasar emosi dari orang sekitar, bagaimana menghadapi orang menurut emosi mereka tersebut adalah hal yang sering saya lakukan dalam kehidupan sehari-hari. Menurut saya, saya cukup berkompeten dalam menghadapi berbagai macam emosi manusia dan berusaha untuk memahami dan meresponnya dengan cara terbaik, dimana sebagai salah satu contoh adalah saya dapat menghadapi teman sekolah saya yang memiliki tingkat temperamen yang sangat tinggi dan mengesalkan teman-teman yang lain, dan saya berusaha untuk peduli terhadapnya dan selalu berusaha untuk membantu dia meredam emosinya tersebut. Walaupun pada awalnya saya hanya ingin berusaha membuat teman-teman tidak terganggu olehnya, namun seiring berjalannya waktu saya tidak hanya dapat berempati dengan dia namun juga timbul perasaan simpati dimana saya menjadi lebih perduli terhadapnya. Dan bila kita bahas mengenai point terendah saya yaitu self-awareness, saya juga cukup setuju dengan hasil tes yang saya terima tersebut, karena menurut saya, saya memang memiliki rasa percaya diri yang kurang baik. Self awareness merupakan kemampuan untuk mengenal dan memahami emosi dan mood pribadi dan memahami efeknya terhadap individu lain. Saya rasa saya tidak memiliki self awareness yang cukup baik karena selain kurang percaya diri, saya juga kurang dapat

mengontrol emosi saya sendiri dengan cukup baik, dan tidak terlalu mengerti dengan kondisi yang dapat terjadi oleh karena hal tersebut. Dapat saya simpulkan berdasarkan refleksi saya di atas tersebut, bahwa tes EQ yang saya telah lakukan sudah cukup dapat memberikan gambaran yang tepat mengenai EI saya sendiri.

Mengenai peningkatan kadar EI, dalam kadar tertentu sebuah emosi dapat melakukan pembajakan terhadap rasio dan logika paling terlatih. Sebuah emosi ketakutan dapat merusak rencana yang telah disusun rapi. Amarah (anger) yang meluap-luap seringkali berujung pada penyesalan atas perilaku tak terkontrol. Bahkan cinta (love) membuat kita lupa diri, dan tak dapat menilai secara tepat.

Face Expression merupakan cara paling mudah dalam meningkatkan kesadaran emosi yang berujung pada peningkatan kecerdasan emosi. Langkah pertama adalah mengenali gejala-gejala ketika mengalami sebuah emosi tertentu. Misalnya ketika sedang merasakan cinta, bahagia, takut, atau marah apa yang terjadi pada

wajah : bentuk mulut, tulang pipi, alis, ujung mata otot : tegang, kaku, freeze sensasi dalam dada: berdebar-debar, berdebum, menggelitik, lega,

longgar, terhimpit

gesture: punggung tegak, melengkung ke depan, memegang kepala,

menyangga leher, mengusap muka

pergerakan: berdiam di tempat (freeze), berputar dalam ruang,

berpindah ke lokasi tertentu, Nah setelah melakukan pengamatan dalam diri ( self report) kita dapat mempraktekkannya dengan memperhatikan orang-orang disekitar kita dan mencocokan dengan list yang telah dibuat seperti diatas.

Modify Emotion dilakukan setelah kita yakin bahwa emosi yang sedang terjadi dapat membahayakan atau tidak cocok dengan situasi yang dihadapi. Misalnya saat ujian nasional atau sedang ikut recruitment tiba-tiba kita kecurian sendal di masjid, tentunya perasaan marah, sedih, dan nggonduk (mangkel-jawa) harus diubah. Ada dua hal dasar dalam mengubah emosi, membuat lebih rileks dan membuat lebih bersemangat. Pada prinsipnya kedua perubahan tersebut memiliki cara yang mirip

Emotion berawal dari e-motion. Perubahan fisiologi tubuh dapat

membuat perubahan suasana hati. Menggerakkan tubuh dengan merenggangkan semua otot, dan melakukan senam wajah dapat membuat kita lebih rileks. Lari di tempat atau sekedar lompat-lompat kecil dapat menambah semangat.

Visualization, selain berguna untuk menangkan atau menyemangati

diri. Yang dilakukan cukup membayangkan kondisi paling nyaman (atau bahagia) yang pernah dialami. Dapat pula membayangkan sebuah kesuksesan di masa lalu.

Song. Tak dapat di pungkiri, sebuah lagu dapat membawa hati menjadi

gembira, sedih, bersemangat, atau malah ketakutan. Pastikan irama, beat, lirik, videoclips semuanya satu makna sesuai emosi yang ingin di tuju.

Kadang kala ada lagu dengan lirik patah hati namun memiliki beat atau hentakan yang rancak, atau malah lirik memotivasi namun tempo dan beatnya rendah. Sebaiknya tidak mencari jenis lagu yang demikian.