As May is observed as Mental Health Awareness Month, let’s take a moment to focus on managing stress, an everyday companion for many professionals, as 40% of workers report feeling stressed. However, amidst the chaos, a powerful tool can significantly reduce stress levels and improve overall well-being: emotional intelligence (EI). This article explores the transformative impact of EI in managing stress at work and offers actionable strategies for cultivating this invaluable skill.
A recent study by Gallup revealed that 40% of workers experience stress on the preceding day. The study, conducted by the American Institute of Stress, highlights that workplace stress is a significant issue that affects employees across all industries and positions. The study also found that stress can lead to decreased productivity, increased absenteeism, and reduced job satisfaction. According to Headspace’s 2024 Workplace State of Mind study, work-related stress has negatively impacted physical health for 77% of employees and relationships outside of work for 71%. Workplace mental health expert Natasha Bowman, in a recent Harvard Business Review article, has also shared that although a high level of empathy and compassion emerged during the pandemic, there is a shift back to pre-pandemic habits, including rollbacks of DEI and well-being initiatives, which people are not responding well.
The fear of losing one’s job, a lack of resources for well-being, and poor time management can create a vicious cycle that increases stress and becomes a self-fulfilling prophecy, driving more unproductive and obsessive behaviors.
The good news is that there are many strategies that individuals and organizations can implement to reduce workplace stress and promote employee well-being. As Daniel Goleman says in his book Working with Emotional Intelligence, “Too little urgency, and we are apathetic; too much, and we are overwhelmed.” Achieving the balance is the key. Research showed that people who, during a challenge, were no more anxious than when they started it, kept calm and stayed alert and productive, maintaining low cortisol, won as more as twice as their peers, whereas the ones motivated by fear of failure got peaks of cortisol that were not as productive.
By prioritizing mental health and well-being, organizations can create a healthier and more productive work environment for everyone.
Understanding Emotional Intelligence
Emotional intelligence refers to the ability to recognize, understand, and manage our own emotions as well as those of others. It encompasses a range of skills, including self-awareness, self-regulation, empathy, and effective communication. Research has consistently shown that individuals with high EI are better equipped to handle stress, navigate complex relationships, and succeed in their careers.
The Link Between EI and Stress Reduction
EI begins with self-awareness, which involves recognizing your emotions, triggers, and stress responses. By understanding how stress manifests in your body and mind, you can proactively address it before it escalates, regulate your emotions instead of reacting impulsively to stressors, and maintain a positive outlook. William James, Father of American psychology, says “The greatest weapon against stress is our ability to choose one thought over another”. Here is how to RESET your mind:
1) Recognize and Relax:
Calm your mind breathing deeply. After a difficult conversation or stressful email, take time to breathe and think about what happened before finding a solution. Notice what triggered you, and use self-compassion to help you feel safe.
2) Enjoy
Evaluate your thoughts and aim for a 3-to-1 ratio, positive vs negative thoughts by looking for the bright side of things. For example, every time you finish an important task, like a presentation to a client, think about what went wrong AND also think about what went well. Be balanced on how you criticize yourself to be able to enjoy what you are doing.
3) Simplify
Catch yourself overthinking and make it simple by reducing distractions and avoiding regrets. Project likely consequences: what is the worst that can happen? What can you do about it? Try a more realistic approach: how can you use your strengths to overcome whatever happens?
4) Exercise
Turn thoughts into actions by choosing to work now on something you can control. Go outside, walk in nature, practice a sport or engage doing something you really enjoy.
When you can’t focus due to stress, concentrate on your body movements and go out, stretch, walk in nature or enjoy some time with your pet. Engage in meaningful activities. As the Mayo Clinic puts it, they are like meditation in motion. They help exchange new oxygen and pump up endorphins, which help improve your mood.
5) Thank
Thank yourself for choosing a different reaction to stressful situations. Recognize your efforts and thank others for their positive contribution! Think about the 3 things you are thankful for every day. Don’t wait until you get a promotion! Organize “kudos” to reduce your team stress. Promote continuous, timely feedback by recognizing their effort through thank-you notes or celebrations.
Developing emotional intelligence (EI) is a lifelong journey that requires practice and self-reflection. By developing EI skills such as self-awareness, self-regulation, empathy, and effective communication, individuals can navigate challenges more effectively, build stronger relationships, and thrive in their careers. Investing in EI benefits individuals and contributes to a healthier and more productive work environment for everyone.
Embracing the power of emotional intelligence can transform your work life, leading to greater resilience, fulfillment, and success. So, explore and discover how EI can significantly impact your personal and professional life. Take 5 minutes today to think about what new behaviors you could add to your daily routine to make it more stress-free.
