Maintaining High Emotional Intelligence During Turbulent Times

In the past few weeks, I’ve faced significant emotional challenges, including a profound loss in my immediate family and a distressing period when a family member went missing. Despite the emotional turmoil, I had to maintain my leadership role and high energy levels. Here, I share the strategies and practices that helped me stay grounded and resilient, and offer insights on how to cultivate high emotional intelligence during turbulent times.

These past weeks have been a rollercoaster of emotions. The sudden loss in my family left me heartbroken, and the fear and anxiety of not knowing the whereabouts of another family member were overwhelming. Despite these challenges, my responsibilities as a leader required me to maintain composure, make critical decisions, and support those around me. Here’s how I managed to stay grounded:

1. Creating Boundaries Setting clear boundaries was crucial. I limited my exposure to negative news and social media, allowing myself to process emotions without constant external pressure.

2. Meditation and Mindfulness Even with a packed schedule, I made it a priority to find time for meditation. This practice helped me stay centered and maintain a sense of calm amidst chaos.

3. Working with an Energetic Mentor My energetic mentor played a pivotal role in helping me maintain a high vibration. Regular sessions focused on energy alignment and emotional release were incredibly beneficial.

4. Sleeping on Big Decisions I avoided making significant decisions when overwhelmed. Giving myself time to rest and reflect ensured that I made thoughtful and balanced choices.

5. Journaling Keeping a journal allowed me to express and process my emotions. It provided a safe space to explore my feelings and gain clarity.

6. Physical Activity Engaging in regular physical activity, whether it was a walk or a workout, helped me release stress and maintain physical and mental well-being.

The Vision Within Process

At Vision Within, we’ve developed a research-backed process to help individuals maintain high emotional intelligence, especially during challenging times. This process is rooted in scientific principles and practical strategies designed to support emotional resilience and leadership.

1. Mindfulness Practices Research has shown that mindfulness practices, such as meditation and deep breathing, can reduce stress and enhance emotional regulation (Hölzel et al., 2011).

2. Energy Management Working with an energetic mentor helps align your energy and release emotional blockages. This practice is supported by studies indicating the benefits of energy healing techniques in reducing anxiety and improving emotional well-being (Jain et al., 2015).

3. Reflective Journaling Journaling is a powerful tool for emotional processing and self-awareness. It allows for reflection on experiences and identification of patterns that influence emotions and behaviors (Pennebaker, 1997).

4. Physical Wellness Physical activity has been proven to have significant benefits for mental health, including reducing symptoms of depression and anxiety (Mammen & Faulkner, 2013). Incorporating regular exercise can help maintain emotional balance.

5. Community Support Engaging with a supportive community can provide emotional and practical assistance. Sharing experiences and receiving support from others fosters a sense of belonging and reduces feelings of isolation (Cohen & Wills, 1985).

Practical Steps for High Emotional Intelligence

1. Practice Daily Meditation Dedicate at least 10 minutes each day to meditation. This practice will help you stay centered and calm, even in the midst of turmoil.

2. Set Clear Boundaries Protect your emotional space by limiting exposure to negative stimuli. This can include turning off news notifications or taking breaks from social media.

3. Seek Professional Support Consider working with a coach or therapist to navigate emotional challenges. Professional guidance can provide valuable tools and perspectives.

4. Prioritize Sleep and Rest Ensure you get adequate sleep and allow yourself time to rest. Good sleep hygiene is essential for emotional regulation and cognitive function.

5. Stay Physically Active Incorporate physical activity into your daily routine. Exercise helps release endorphins and reduces stress.

Maintaining high emotional intelligence during challenging times is essential for effective leadership and personal well-being. By implementing mindfulness practices, setting boundaries, seeking support, and prioritizing physical and mental health, you can navigate emotional turbulence with resilience and grace.

At Vision Within, we are committed to supporting you on this journey. Explore our programs and resources to find the tools and community you need to thrive. For more insights and to join our supportive community, visit Vision Within.

References:

• Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310.

• Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

• Jain, S., McMahon, G. F., Haselton, N., Kozub, M. P., Porter, V., King, R., ... & Guarneri, E. M. (2015). Healing Touch with Guided Imagery for PTSD in returning active duty military: a randomized controlled trial. Military Medicine, 180(9), 1001-1009.

• Mammen, G., & Faulkner, G. (2013). Physical activity and the prevention of depression: A systematic review of prospective studies. American Journal of Preventive Medicine, 45(5), 649-657.

• Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.