EMOTIONAL

INTELLIGEN
CE
Activity 1: Express your thoughts
about the quote below:
“If you don’t manage your emotions,
then your emotions will manage you.”

Deborah Rozman
Activity 1: Express your thoughts
about the quote below:
“Emotions makes us human.
Denying them makes us beast”
Answer the following questions:

1. What can you say about these

quotations?
2. Do you agree with the
author’s statement? Why or why
not?
 OBJECTIVES
After going through this module, you are expected to:
1. Explore positive and negative emotions and how you
should express or hide them.
2. Demonstrate and create ways to manage various
emotions
3. Appreciate the importance of managing various
emotions.
EMOTIONS Emotions are what
you feel on the inside
when things happen.
Emotions are also
known as feelings.
 Some emotions that we are feeling:
• Afraid: feeling fear and worry
• Angry: feeling mad with a person, or idea
• Ashamed: feeling bad after doing wrong
• Confident: feeling able to do something
• Confused: feeling unable to think clearly
• Depressed: feeling sad, blue, discouraged and unhappy
• Embarrassed: feeling worried about what others may think
• Energetic: feeling full of energy
• Excited: feeling happy or aroused
• Glad: feeling joy and pleasure
• Jealous: feeling upset when someone has something you
would like to have or they get to do something you wanted
• Lonely: feeling alone and that nobody cares
• Proud: feeling pleased for doing well
• Relaxed: feeling at ease and without worry, calm
• Stressed: feeling tense, tired, uneasy, and overwhelmed.
 Emotional Intelligence

Emotional Intelligence is the ability to understand,

use, and manage our emotions.
Emotional Intelligence is sometimes called EQ (or EI)
for short.
Just as a high IQ can predict top test scores, a high
EQ can predict success in social and emotional
situations. EQ helps us build strong relationships, make
the right decisions, and deal with stressful situations.
 Thoughts to ponder:
It is not always the smartest people who are the most successful
or the most fulfilled in life. You probably know some of your
classmates or friends who are academically competent and yet
are socially incompetent and unsuccessful at work or in their
personal relationships. So, we can conclude that intelligent
quotient (IQ) in itself is not enough to achieve success in life.
True enough, your IQ can help you get good grades or help you
achieve your college dream. Nevertheless, your EQ will help you
manage the stress and emotions when facing examinations. Both
IQ and EQ need to work together. It is proven to be most effective
when a person has both.
 2 Types of Emotions:
1. Positive Emotion
Positive emotions are emotions that we typically
find pleasurable to experience. The Oxford
Handbook of Positive Psychology defines them as
“pleasant or desirable situational responses…
distinct from pleasurable sensation and
undifferentiated positive affect” (Cohn &
Fredrickson, 2009).
Example of positive emotions:

• Love Interest
• Joy Amusement
• Satisfaction Serenity
• Happiness Contentment
 Negative Emotions

Negative emotions are those that we

typically do not find pleasurable to
experience. Pam (2013) defined negative
emotions as “an unpleasant or unhappy
emotion which is evoked in individuals to
express a negative effect towards an event or
person.”
Example of Negative Emotions:
Fear Rage
Anger Disgust

Sadness Annoyance
Loneliness Melancholy
 Now the Question is, “Do We Need Both?”

• Positive psychologists also argue that while

there are many benefits to positive emotional
states, our negative emotions are also designed
to keep us safe and to motivate us to improve
our lives, just as positive emotions do. So, do we
need them both? The answer is yes!
 Improving Managing Emotions and Its
Importance on Communication

Being Aware of Your Emotions

Most people feel different emotions throughout the day, some
feelings (like a surprise) last just a few seconds. Others may stay longer,
creating a mood like happiness or sadness. Being able to notice and
accurately label these everyday feelings is the most basic of all the EQ
skills. Being aware of our emotions—merely noticing them as we
feel them – helps us manage our own emotions. It also a way to
understand how other people feel. Practice recognizing emotions as you
feel them. Label them in your mind, and do not disregard them. Do
remember to make it a daily habit to be aware of your emotions. It is okay
not to be okay. So, do not be afraid to voice out what you feel!
Understanding how others feel and Why
People are naturally born to try to understand others. Part
of EQ is being able to imagine how other people might feel in
certain situations. Try to understand why they feel the way they
do. Being able to imagine what emotions a person is likely to be
feeling is called empathy. Empathy helps us to care about others
and to build good friendships and relationships. It guides us on
what to say and how to behave around someone who is feeling
strong emotions.
 Managing Emotional Reactions
Everyone gets angry. Everyone feels disappointments. Often, it is
important to express how you feel. However, managing your reaction means
knowing
when, where, and how to express yourself. When you become overly
stressed, you lose control of your emotions, including how you act
thoughtfully and appropriately. Thus, when you learn to understand your
emotions and know how to manage them, you can control yourself to hold a
reaction that is not appropriate for a particular time or place. Someone who
has a good EQ knows that it can damage relationships to react to emotions
disrespectfully, too intense, too impulsive, or harmful.
Choosing your Mood
Part of managing emotions is choosing our moods.
Moods are emotional states that last a bit. We have the power
to decide what is right for a specific situation. Choosing the
right mood can help someone get motivated, concentrate on a
task, or try again instead of giving up. People with good EQ
know that moods are not just things that happen to us. We
can control them by knowing which mood is best for a
particular situation.
 The Emotions of Adolescence

Adolescence can be a highly

emotional stage in one's life. Many of us
experience different emotions in similar
situations, as well as similar emotions in
different situations. Several descriptions
of adolescent’s emotions are as follows:
Adolescence in Western culture is
characterized as a period of emotional
upheaval and confusion according to Arnett
(1999), others described youth’s inner lives
using the word like “alienated,”
“desperate,” and “overwhelmed.”
• Adolescents are dealing with lots of emotional
highs and lows. One minute, they may feel great;
the next day, they feel sad and tearful.
• They are experiencing new levels of emotional
variability, moodiness, and emotional outbursts.
They often struggle with being dependent on their
parents while having a strong desire to be
independent.
• They may also feel overwhelmed by the emotional
and physical changes they are going through.
They may be facing different pressures from
friends to “fit in” plus the added responsibilities
at home, and stricter grading policies in school
and expectations to do well in other activities like
sports or part- time jobs.
• They are particularly vulnerable to a roller coaster
of emotions. Pickhardt (2010) added further that
the loss of childhood is so painful for adolescents
that the developmental challenges are so
daunting. The vulnerability from insecurity is high;
the demands of growth are many; the conflicts
over independence are exciting.
 Therefore,

Given the descriptions above, we suggest

that the unpredictability of emotions is
normal. A primary task during this time is to
gain insight into one’s emotionality and
expand one’s capacity for empathy with
others' emotional state (Wessberg & O’Brien,
2004).
 Positive Actions to Help you Manage Emotions

• Exercise. This releases reward and pleasure chemicals in the

brain such as dopamine, which makes you feel better. Being fit
also makes you healthier, which helps in managing your emotions.
• Be kind to others. This helps to stop you worrying about
yourself.
• Be open and accept what is going on around you. Learn to
appreciate what is happening and avoid giving criticisms to others
as well as their situations.
• It is good to talk. Spend time with other people
and enjoy their company.
• Distract yourself. Watching a bit of TV, reading,
or surfing the internet for a while will probably
help you forget that you were feeling a bit down.
• Do not give in to negative thoughts. If you find
yourself having negative thoughts, then challenge
yourself by looking at them positively.
 • Spend time outside. Breathing in the fresh
air, especially around nature, helps calm and
relax your emotions.
• Be grateful. Do give thanks to people for the
good things they did for you, and always
remember it.
• Play on your strengths. That means doing
things that you enjoy most, and it involves doing
things that are good for you.
• Be aware of the good things in your life. An
adage that means—count your blessings!
Activity 2:

In a 1 whole sheet of paper,

draw your emotion right now and
explain why?
1. What are the three top feelings that you do like to have
most? Why?
2. What are the three top feelings that you do not like to
have most? Why?
3. What do you think is the emotion that you are struggling
to control?
4. What do you think the world or life will look like if people
are emotionless? Like there is no negative feeling of anxiety,
depression, or revenge, but also there is no feeling of
happiness, love, or pleasure as well?