Course Content
Prepare to develop emotional intelligence
1.1 Develop evaluation criteria for assessing emotional strengths and weaknesses 1.2 Assess emotional strengths and weaknesses against evaluation criteria 1.3 Identify and analyse potential emotional stressors in the workplace 1.4 Identify methods for responding to emotional stressors 1.5 Seek feedback from others to identify and confirm methods for responding to emotional stressors in the workplace
Develop your emotional intelligence
2.1 Analyse and document emotional responses of co-workers 2.2 Develop a plan for identifying and responding to a range of emotional expressions 2.3 Apply techniques that indicate flexibility and adaptability in dealing with others in the workplace 2.4 Apply techniques that show consideration for the emotions of others when making decisions 2.5 Consult with relevant stakeholders and identify improvement areas for own emotional intelligence
Promote development of emotional intelligence in others
3.1 Identify workplace opportunities for others to express their thoughts and feelings 3.2 Develop tasks for assisting others to understand effect of personal behaviour and emotions on others in the workplace 3.3 Implement identified opportunities and tasks in the workplace according to organisational policy and procedures
BSBPEF502 Develop and use emotional intelligence
About Lesson

In this tutorial I’ll be running through some common strategies for improvement across the first three principles of EI outlined in the Mixed Model of emotional intelligence. These are self-awareness, self-regulation, and Motivation. The remainder will be covered in the next lesson.


  1. If we start with Self-Awareness: This is really the foundation of emotional intelligence. In the last video, I mentioned that being self-aware meant understanding your own emotions, strengths, weaknesses, values, and how they affect your thoughts and behaviours. But how might we get to this level of understanding exactly?


  • Luckily there are several well documented strategies. Firstly, keeping a journal, Writing in a journal encourages reflection on your daily experiences, thoughts, and feelings. This reflective practice can help you identify patterns in your behaviour and emotional responses throughout the day, leading to greater self-understanding. By regularly recording your thoughts, you can also track your personal growth over time, notice changes in your emotional responses, and better understand the triggers that might lead to certain emotions.


  • Mindfulness is the practice of paying attention to the present moment without judgment. When you practice mindfulness, you become more aware of your thoughts, feelings, and bodily sensations as they occur. This heightened awareness can help you recognise and accept your emotional states, providing a foundation for emotional regulation. Mindfulness can be practiced through meditation, focused breathing, or even mindful walking, all of which train the brain to focus on the present, increasing your capacity for emotional awareness and self-regulation. I’ve linked to several mindfulness practice apps and websites below.


  • Lastly, Feedback from peers, friends, and family can provide an outside perspective on your behaviour and emotional responses that you might not be aware of. This external insight can be invaluable in understanding how your actions and emotions are perceived by others, highlighting areas for personal growth. Constructive feedback can help you identify blind spots in your self-awareness, offering opportunities to improve your interpersonal skills and emotional intelligence.



  1. Self-Regulation is managing your emotions in a healthy way, adapting to changing circumstances, and following through on commitments.


  • Strategies for improving self-regulation start with Practicing Self-control. This means managing disruptive emotions and impulses effectively. By exercising self-control, you can resist short-term temptations in favour of long-term goals, leading to better decision-making and goal achievement. This ability is crucial in high-pressure situations where immediate reactions may not be in your best interest. Developing self-control helps in maintaining a level-headed approach, allowing you to respond to situations rather than react impulsively. In can start with a pause, a deep breath and some space to allow your critical thinking brain to do its job.


  • Next is Being Mindful of Your Emotional Reactions: Mindfulness in the context of emotional reactions, means observing your emotions without immediate judgment or reaction. By recognising and acknowledging your feelings, you create a space between the emotional experience and your response to it. This awareness gives you the opportunity to choose how to act, rather than being swept away by emotions. It’s about noticing the rise of emotion, understanding its source, and then deciding the best course of action that aligns with your values and objectives.


  • The last strategy we’ll look at here is Expressing Yourself Appropriately. Effective self-regulation also involves expressing your emotions in a manner that is appropriate to the situation and respects both yourself and others. This means communicating your feelings clearly and assertively, without aggression or passivity. By doing so, you ensure that your emotional expression is constructive, contributing to positive interpersonal relationships. It’s about finding the right balance between honesty and empathy, ensuring that your message is conveyed without causing unnecessary harm or misunderstanding.


If I may add, recording each interaction you have in a reflective journal, and seeing which of these strategies you attempted or was successful, will build your confidence for future interactions and how you can approach them with a higher level of emotional intelligence.


  1. Motivation: High EQ individuals are generally motivated by internal factors rather than external rewards. They are resilient, optimistic, and driven by a strong sense of purpose. Strategies to enhance motivation include setting personal goals, understanding what drives you, and remaining focused on long-term objectives.


  • Setting Personal Goals – Setting clear, specific, and attainable goals is foundational for motivation. Goals give you a sense of direction and purpose, acting as a roadmap for where you want to go. The SMART framework—specific, measurable, attainable, relevant, and time-bound—is a widely endorsed approach for goal-setting. It ensures that your goals are well-defined and achievable within a certain timeframe, making it easier to track progress and stay motivated​​.


  • Understanding What Drives You – Understanding your intrinsic motivations—those that come from within, such as personal growth, fulfillment, or passion for a subject—can significantly enhance your motivation. When you engage in activities that you find inherently rewarding, you’re more likely to remain committed and motivated over time. This intrinsic motivation is more sustainable than extrinsic motivation, which relies on external rewards or pressures​​.


  • Focusing on Long-Term Objectives – Maintaining focus on long-term objectives can be challenging, especially when faced with immediate gratifications that may distract or derail you from your goals. Strategies to sustain this focus include regularly reminding yourself of the bigger picture and the long-term benefits of your actions, breaking down long-term goals into shorter, more manageable tasks, and celebrating small victories along the way to keep your spirits high