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- Herausgeber: Eva Spencer
- Kategorie: Ratgeber
- Sprache: Englisch
- Veröffentlichungsjahr: 2023
IT’S TIME TO LEAVE BEHIND THOSE INTRUSIVE AND NEGATIVE THOUGHTS THAT HOLD YOU BACK FROM ACHIEVING HAPPINESS
We all have our own unique set of thoughts that determine our emotions and sometimes we can’t help but let these emotions control us. Sometimes, a simple thought is all it takes to ruin our mood.
But what if we could change those thoughts in order to change our feelings?
That's where this book comes in!
Cognitive Behavioral Therapy (CBT) and
Emotional Intelligence (EQ) can help you overcome your issues and live the life you want to live.
By using CBT and EQ techniques, you can learn how to change your thoughts in order to feel better about yourself and others around you. And by learning emotional intelligence skills, such as empathy and self-awareness, it will be easier for you to have successful relationships that last a lifetime!
It’s time for you to take control of your life and start living it on your terms!
With this book, you’ll discover:
- How to understand your emotions and control your thoughts.
- The best method to rewire your brain and turn negative thoughts into positive ones!
- The secrets to having and maintaining better relationships with yourself and those around you.
- A happier and emotionally stable life!
- Accurate and expert-backed information to ensure a successful learning experience.
- Easy ways to take control of your life and change it for the better!
Learn these powerful tools and change your life forever!
GET THE BOOK AND LEARN HOW TO TAKE CONTROL OF YOUR EMOTIONS TODAY!
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Emotional Intelligence & CBT
Cognitive Behavioral Therapy Techniques for improving Your Relationships and EQ - Overcome Anxiety, Depression, Manipulation, Narcissistic Abuse, and More!
Eva Spencer
Copyright
Copyright © 2022 by Eva Spencer
All rights reserved.
It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review.
Contents
Introduction - Emotional Intelligence Mastery
1.
What Is Emotional Intelligence?
Emotional Intelligence Models
Competence EI model
Blended models of EI
Attribute EI model
2.
Factors that Indicate Emotional Intelligence
Self-awareness
Self-Regulation
Empathy
Motivation
Social Skills
Things to Remember
3.
Qualities of an Emotionally Intelligent Person
4.
Free Goodwill
5.
Importance of Emotional Intelligence
Emotional intelligence helps you give appropriate responses in every situation.
Emotional intelligence helps you build resilience.
Emotional intelligence plays a vital role in determining physical health.
Emotional intelligence is necessary for resolving conflicts.
6.
Emotional Intelligence and Intellectual Quotient
Emotional Intelligence Quotient
Intellectual Quotient
Which is more important?
7.
How to Improve Your Emotional Intelligence Skills in a Practical Way
Recognize Your Situation
Practice Empathy
Communicate Positively
Create a Positive Atmosphere and Recover from Adversity
Help Others Succeed
Be Enthusiastic
8.
Obstacles to Emotional Intelligence Development
Final Words - Emotional Intelligence Mastery
Introduction - Cognitive Behavioral Therapy
9.
What Is Cognitive Behavioral Therapy?
A Quick Look at the History of CBT
What Does Cognitive Behavioral Therapy Mean for Healing?
What to Expect from Cognitive Behavioral Therapy
10.
Identifying Negative Thoughts
Toxic Thoughts
Why We Have Negative Thoughts
Stay Mindful and Present
Focus on One Thing
Slow Down
Process Your Feelings
Know Your Limitations
11.
The Behaviors That Come From Our Negative Thoughts
Restlessness and Irritability
Avoidance and Isolation
Inability to Perform Daily Activities
Facing the Fear
12.
How Feelings and Emotions Can Change Reality
Feelings That Emerge from Negativity
Emotions That Emerged from Negativity
How Our Perception of Reality Changes
Staying Present and Positive During Despair
The 3-3-3 Method
The 5-4-3-2-1 Method
Quick Relief
Quality Over Quantity
13.
How the Past Shapes the Future
Learning to Embrace Your Past
Identify the Trauma
Evaluate the Situation
Know This Wasn’t a Weak Moment
Helping the World to Heal
Five minutes is all it takes to brighten someone’s day.
14.
Retraining Your Brain
Visualization Therapy
Stop yourself right here.
Socratic Questioning
Looking at Everything
Journaling to Recondition
Facing the “What if” Question
Reconstructing Our Thoughts
15.
Evaluating and Learning Healthy Skills
Strengthening Your Mentality
Strengthening Your Sociability
Strengthening Your Body
Final Words - Cognitive Behavioral Therapy
Introduction - Emotional Intelligence Mastery
Imagineforamoment:
You have a large, very important project that you are working on with a team at work. People are not listening to you no matter how hard you try to communicate that you see a problem with the project. You try to point out that the project is doomed to fail unless they do something different, but everyone seems to completely misunderstand you. Finally, on the day the final project is supposed to be completed, the entire project fails due to your inability to communicate. Frustrated with the situation at hand and wishing that people had heeded your warnings when you first tried to raise them, you snap at everyone around you telling them that it was all their fault. Thus, ruining relationships with many of your coworkers in one fell swoop.
Your rage built over time, and when tensions reached a critical level, you snapped and exploded. You now know, after the fact, that you could have handled the entire problem in a better and far more productive manner. Unfortunately, at the time, you felt powerless to stop yourself from pouring gasoline on the metaphorical dumpster fire that was your situation.
Perhaps an incident like that is why you are sitting here reading this book. You may have realized that you needed to better control yourself under pressure, or someone may have suggested that you investigate emotional intelligence to help you get started. Regardless of why you’re here now, reimagine how the situation would play out if you were someone who possessed a high level of emotional intelligence.
The work project is failing, but instead of worrying about the possibility of failure, you seek solutions. You are frustrated, but you know that giving in to your frustration will do more harm than good. Instead, you highlight the issues you see with the project. Because you are more skilled at communicating in ways that people notice, you are able to get your coworkers to listen to your ideas. Your team brainstorms ways to fix the project before it is too late and it becomes a problem with work performance. Your coworkers enthusiastically agree to your suggestions because they recognize that you know what you're doing and approach the situation with integrity and empathy. One of them even mentioned to your supervisor how important you were to the team in completing this project. The result is successful advancement, improved workplace relationships, and even recognition from your boss for being a good leader in the face of adversity.
You can see how much better the results are when the problem is handled tactfully and with better communication skills. Both of these come naturally to those with higher levels of emotional intelligence. While the person is the same in both scenarios and has similar feelings of frustration, they deal with that frustration in two very different ways. Higher levels of emotional intelligence are more conducive to success due to inherently improved problem-solving abilities.
You've come to the right place if you tend to identify more with the person who exacerbated the situation. This book will walk you through the intricacies of what emotional intelligence is, why it matters, and how emotional intelligence can improve your life.
What Is Emotional Intelligence?
EmotionalIntelligence(EI)refers to the potential to recognize, control, and analyze feelings—your very own and those of other people.
Emotional Intelligence is a fairly new field of study. Its earliest origins can be traced back to Darwin’s emphasis on the utility of emotional expression for survival. In the 1900s, cleverness was primarily explained in terms of cognitive elements such as mind and problem-solving, despite the fact that several influential scientists had identified the importance of non-cognitive facets.
In 1920, E. L. Thorndike used the term “social cleverness” to define the skill set of understanding and handling other people. The label “emotional intelligence” is credited to Wayne Payne’s 1985 doctorate thesis A Research study of Emotional State: Establishing Emotional Intelligence. The mainstream media’s interest was truly ignited in 1995 after a Time magazine article on Daniel Goleman’s bestseller Emotional Intelligence: Why it can matter more than IQ.
Since then, Peter Salovey and John D. Mayer have been the leading analysts on emotional intelligence. They define it as “the part of social intelligence that involves the capacity to observe one’s personal and others’ sensations and emotional states, to evaluate amongst them, and to use this relevant information to help one’s reasoning and activities.”
Emotional Intelligence Models
There are currently many models for the meaning of EI, and researchers disagree on how the term should be used. Some people believe emotional intelligence can be studied and then improved, while others believe it is something you are born with. This discipline is evolving at such a rapid pace that analysts’ interpretations of the definition are constantly changing. The three most accepted models are:
Competence EI modelBlended models of EIAttribute EI modelCompetence EI model
This is “the ability to recognize the feeling, incorporate emotion to help with thought, recognize emotions, and to regulate emotions to market personal development.” The four rules to this model are as follows:
Perceiving emotions is the capacity to locate and figure out emotions in faces, images, voices, and social artifacts. This works with a standard element of emotional intelligence, as it provides the foundation for all other processes of emotional detail to take place.Utilizing emotions is the capability to assign emotions to cognitive activities including assumption and analysis. This allows the emotionally intelligent person to utilize their moods to better manage their lives.Understanding emotional states are exactly how we analyze the foreign language of emotional states and thereby can better manage difficult emotional relationships.Taking care of feelings is the method we use to manage our very own emotional states and those of other people for us to achieve optimum results.Blended models of EI
This is the model, launched by Daniel Goleman, which defines EI as a wide variety of proficiencies and abilities that steer leadership performance. There are four major rules to this:
Self-awareness is the potential to recognize your emotions, acknowledge their effect, and use them to update choices.Self-management involves regulating your emotions and impulses and conforming to scenarios.Social understanding is the ability to sense, recognize, and react to the feelings of others within social situations.
