Emotional intelligence – why it matters

By Galina Yanchova

What is Emotional Intelligence or (EQ)? – Emotional intelligence has been defined as “the ability to monitor one’s own and other people’s emotions.

Emotional intelligence (EQ) refers to the ability to identify and manage your emotions, and the emotions of others. An emotionally intelligent person is highly conscious of their emotional states, both negative and positive. “The emotionally intelligent person is skilled in four areas: identifying emotions, using emotions, understanding emotions, and regulating emotions.” In recent years, EQ has been seen as skills that can be likewise innate and honed.

What are the some emotion in human? – As human beings, our bodies communicate our inner emotions and feelings in ways that can often be easily seen by others, but at other times, are barely visible. On every continent and in every ethnicity, expressions of emotions such as happiness, surprise, anger and fear are universally recognized. We all use our intuition when trying to understand another person’s intentions or needs. We watch the way they walk, and how they stand…

  • Anger – It’s one of our most powerful emotions and it shows just how expressive the human face can be. This face serves as a warning, whether it’s simply to intimidate or to show that a conflict has begun.
  • Fear – Each fear-based facial movement prepares us for a fight-or-flight response.
  • Disgust – The disgust face doesn’t just show our distaste, it also works to protect us.
  • Happiness – Despite the friendly connotation, researchers believe our smiles might have a more sinister origin. Despite the friendly connotation, researchers believe our smiles might have a more sinister origin. Like some primates shown their teeth to assert their dominance. Some researchers believe it is that non-verbal sign that eventually evolved into a smile.
  • Sadness – Sadness is hard to fake, according to researchers.
  • Surprise – The surprise expression might only last a second or two, whether it’s a good or bad surprise, the facial reaction is the same.
  • Contempt – Although the emotion of contempt can overlap with anger and distrust, the facial expression is unique…

What does emotional intelligence look like? – Emotional intelligence is often related the way a person manages their behaviour and emotional state, how they navigate social complexities, and their ability to apply emotional reasoning to thinking and problem-solving. There is a solid research basis from the fields of psychology, neuroscience, and business leadership. There are some fundamental aspects of Emotional intelligence.

  • Self-Awareness – Being self-aware is a key sign that we are emotionally intelligent. This is because a person with a healthy sense of self-awareness understands their strengths and weaknesses, and, most importantly, they recognise how their actions affect others. Most of us are so busy with the daily grind that we rarely take a step back and think about how we’re responding to situations and how we come across.
  • Accept feedback – The other source of self-awareness is recognizing how others respond to us. This is often challenging and we tend to avoid the uncomfortable action of asking others for feedback. Someone with emotional intelligence and self-awareness is also able to accept feedback and constructive criticism and they use it as an opportunity to grow.
  • Self-regulate – A person with high Emotional intelligence is able to manage and regulate their emotions when needed. Where possible they show restraint and control. Self-management is your ability to control your emotions. This component also includes your transparency, adaptability, achievement, and optimism. A key factor is whether you react or respond to situations.
  • Show empathy – Building rapport and maintaining strong relationships comes easily to those with emotional intelligence. They avoid power struggles, hurtful gossiping and commenting and usually enjoy having a strong group of people and a team around them. They have respect for others and a genuine interest in watching them shine.
  • Self-motivated – A person with high Emotional intelligence is self-motivated by passion and their own values. These people are resilient, optimistic and let their inner-ambition guide them through hardship.
  • Relationship Management – Emotions serve an important social and adaptive function, emotional intelligence refers to the capacity to adapt your behaviour within the social context. Developing others, serving as an inspiring leader and catalyst for change, collaborating with a high-performing team, and managing conflict are part of relationship management. You are high on this characteristic if you’re able to work well with diverse groups, even in the face of stress and conflict, If you can create and communicate an inspiring vision and help them to do difficult things…

Why emotional intelligence matter?

Emotions matter and neuroscience have proven that our emotional intelligence is really important to our performance.

Emotional intelligence refers to the ability to adapt your behavior in a social context.

Emotional intelligence correlates with our ability to excel in relational environments, such as workplaces, within communities and in our personal lives.

Developing Emotional Intelligence is about Practice

Like any skill, Emotional Intelligence can be developed and it takes practice. Noticing and managing your attitudes, emotions and behaviour in a changing social context is a continual process. Emotional Intelligence is reflected by what a person does in the present moment.

If you’d like to learn more about  contact us here

Who are we supposed to be?

By Galina Yanchova

What could we accomplish if we knew we could not fail?

Eleanor Roosevelt

Self-confidence is an essential part of humanity. A person with self-confidence generally likes themselves, is willing to take risks to achieve their personal and professional goals, and thinks positively about the future.

Someone who lacks self-confidence, however, is less likely to feel that they can achieve their goals, and tends to have a negative perspective about themselves and what they hope to gain in life.

Everyday we are bombarded with advertisement, peer pressure, and the judgement of complete stranger, each telling us how to be better or what kind of person to be…

We are led to believe that the perfection is achieved only when we live a certain kind of life, so if we don’t we feel imperfect and unworthy. But it does not have to be like this. We don’t need to conform to become who we are supposed to be. In fact, who we are meant to be is already inside us.

What we need to do is to reject the media’s messages of perfection and learn to embrace the unique imperfections that makes who we are.

Self-confidence is something you can improve!

Change and growth are always possible when you’re motivated and determined, regardless of your past, your personality, or your self-perception. If you want to be confident, you can be—if you’re willing to take action. And not just one action or a few actions, but repeated actions until fear and doubt no longer have a grip on you. Please contact us if you are serious with yourself and you want to make changes in your life.

Building self-confidence requires you to cultivate a positive attitude about yourself and your social interactions, while also learning to deal with any negative emotions that arise and practising greater self-care.

1.Identify your negative thoughts. – Like:”I can’t do that,” “I will surely fail”, “no one wants to hear what I have to say.” This inner voice is unhelpful and will hold you back from achieving self-confidence.

2. Turn your negative thoughts to positive thoughts. – Like: “I am going to try it,” “I can be successful if I work at it,” or “people will listen to me.”

3. Eliminate reminders of your negativity. – Take the time to sit down and think about all of the things that are bringing you down, from friends, a career you don’t much care for, or a living situation that is almost unbearable.

4. Identify your talents. – Everyone is good at something, so discover the things at which you excel, and then focus on your talents. Find something you enjoy and cultivate a talent to go with your interest.

You can add a variety of interests or hobbies to your life that will make you more confident.

5 Accept compliments – Take it to heart and respond positively. You can add the compliment to your list of positive attributes about yourself and use it to bolster your self-confidence.

Confidence comes from a Latin word fidere’ which means “to trust”; therefore, having self-confidence is having trust in one’s self. Arrogance or hubris in this comparison is having unmerited confidence – believing something or someone is capable or correct when they are not.

Each time we face our fear, we gain strength, courage, and confidence in the doing.

Theodore Roosevelt.

Elevate your life by taking actions!

By Galina Yanchova

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We live on a planet which is a challenging place. There happen so many things around us at the same time.

But you know there’s more to life and you want to access it! You want to create a life you absolutely love.

It really all comes down to your level of perception. It’s all about what you choose to focus on.

You know that there are tools and resources to help you elevate your life and close the gap between where you are and where you want to be.

Elevate is a transitive verb which means to exalt, to lift up and improve morally, intellectually, physically, relationally, financially, culturally…

  •  formal to move someone or something to a more important level or rank, or make them better than before/ SYN raise
  •  technical to lift someone or something to a higher position…

The road to success is rarely straight. Anyone who has achieved success in any area of their life will likely tell you that their journey was not an easy one.

If one day you realize that the life you’re living is not the life you want, don’t beat yourself up about it. Accept where you are, and more importantly, take the responsibility for changing where you want to be.

You cannot change your life overnight, but you can most certainly change the direction of your life!

Someone somewhere said: “I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavour.”

There are so many things that can help you to elevate your life and it is depending on where you are now in your life.

  1. Self-awareness. – For me first and most important is to be aware of yourself because awareness is power.  You may need help to become self-aware, please contact us here to arrange your appointment.
  2. Gratitude. – Practising gratitude in a way that works for you will quickly elevate your life.
  3. Serve others. – Most of us act purely for our own self-interests — which usually means “getting ours” and not caring for what others get. We take advantage of the generous help of others without giving in return. But our world is too complex to go it alone. The only way to build strong relationships is to be there for others. Knowing that sometimes you will give more than you will receive…
  4. Set goals. – By setting goals and then identifying action steps to help you achieve them, you can begin to build the life you want instead of waiting for it to come to you. If you need help starting this process, schedule your consultation with me today!
  5. Reach higher. – Have a much greater impact than you once thought possible. Inspire others through your actions. Minimise suffering.

Never stop learning, and never stop growing.

At times, life gifts you with opportunities to seize, chances for reinvention, and the ability to redesign your future. Will you rise to meet those exciting, new challenges? It’s time to grasp that vision of your very best self!

Don’t let another day slip away without doing one thing that elevates your life and moves you toward your goals.

Take actions today to better your life!

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Building self-control and self-discipline

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By Galina Yanchova

People with high self-control are happier than those without. The study discovered this is true because the self-disciplined subjects were more capable of dealing with goal conflicts.

Self-discipline is the ability you have to control and motivate yourself, stay on track and do what is right.

Self-Control is all about the moment and the individual. Self-control is about inhibiting strong impulses; it is the ability to regulate one’s emotions, thoughts, and behaviour in the face of temptations and impulses.

Self-control is the ability to behave sensibly and calmly even when you feel angry, offended or excited.

Feeling more in control of yourself and your actions can lead to feeling more in control of life, feeling more empowered about who you are, and helping boost your feelings of self-esteem.

  •  Recognize impulsive thoughts. – Start by making a list of the behaviours you’d like to control and the situations that often trigger the behaviour. By recognizing the moments when you get the urge to act impulsively, you’ll be more equipped to create a delay between the urge and action.
  • Try belly breathing. – Take the five minutes of breathing to clear your emotions and mind.
  • Find a distraction. – Must be healthy ones. Read a book, knitted, do something handmade…
  • Have a go activity. – Have an activity. – Actively try to replace the behaviour you want to control with a substantive alternative. By giving yourself more time to take the decision, you can make a clearer, more empowered decision.

Regardless of what many may think, self-discipline is a learned behaviour. It requires practice and repetition in your day-to-day life. Success in life comes from the actions you take on a consistent basis — and only self-discipline allows you to do that.

 

1. Write on paper: your habits and behaviour you want to control. – Remember that you’re only in control of your own behaviour while choosing. Be realistic about what kind of changes you can make that will fit into your life, your time, and your ability. Research the behaviour. Educate yourself as much as you can about how others have built self-control in similar situations.

  1. Take an honest inventory of yourself. – Keep a personal journal, so you individualize your experience in enacting change. Developing awareness about your own emotional triggers that cause impulsivity and lack of self-control will help you recognize the behaviour.
  2. Set realistic goals. – Part of failing with regard to developing self-control is in getting frustrated with yourself for not changing overnight or being able to quit. If you’re building self-control around compulsive eating, for instance, don’t try switching to anything but fruits and vegetables all at once because it’s too dramatic a change…
  3. Remove temptations. – Self-control is often easiest when abiding by the old saying, “out of sight, out of mind.” Removing all temptations and distractions from your environment is a crucial first step when working to improve your self-discipline.joshua-coleman-8V4y-XXT3MQ-unsplash
  4. Eat regularly and healthily. – Hunger makes it difficult to focus on the tasks at hand, not to mention making you grumpy and pessimistic. Eating often regulates your blood sugar levels and improves your decision-making skills and concentration.
  5. Don’t wait for it to “feel right.” – Improving your self-discipline means changing up your normal routine, which can be uncomfortable and awkward. Acknowledge that it will take a while for your new regime to feel right or good or natural, keep changing.
  6. Motivate yourself. – Try to find your inner motivation and journal about it. Maintain clear reasons for yourself why you want to control the behaviour and remind yourself of them continuously.
  7. Mark your progress. – Always remember, the key is progress, not perfection. Keep a calendar specifically dedicated to your efforts.jay-castor-7AcMUSYRZpU-unsplash
  8. Reward yourself. – Rewarding yourself for practising self-control will help reinforce positive behaviours to replace impulsive behaviours. Treat yourself with a fancy massage after a month…
  9. Learn when to seek help. – There are circumstances when a person may need more help than just their willpower.

Here are some suggestions for when to seek professional help and support:

  • If you are struggling with alcohol or other substances
  • If you are engaging in dangerous or addictive sexual behaviours.
  • If you find yourself repeatedly engaged in abusive or dangerous relationships.
  • If you are trying to control your anger, or are raging outbursts, and have hurt yourself or someone else in the process…

11. Forgive yourself and move forward. – Instituting a new way of thinking won’t always go according to plan. You will have ups and downs, fabulous successes, and flat out failures. The key is to keep moving forward. When you have a setback, acknowledge what caused it and move on. It is easy to get wrapped up in guilt, anger, or frustration, but these emotions will not help build improve self-discipline. Instead, forgive yourself, and get back on the track.

If you need help even in small start please consult with me.

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How to remind your goals?

By Galina Yanchova

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Achieving your goals isn’t so difficult how some may think. Goals are achieved little by little, it is based on daily choices.

Your goals won’t happen if you don’t put in the effort each day. As these little steps pile up, we will see real change. Don’t stress yourself. Be calm and with a clear head.

One of the important things, when it comes to goals, is to stay motivated. And in a world with more distractions than ever before, this is really up to your motivation. You need to know why you’re having these goals! Remind yourself of the reason why you set your goals!

You don’t want to be filled with regret at some point down the line because you didn’t follow through on something you really wanted. You don’t want to feel like you failed at achieving the things that are important to you, all because you couldn’t manage to stay on track.

One of the most common reasons that people don’t get to accomplish their goals is because of distractions, and lose the idea of important things that need to be done consistently in order to move forward.

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1. Write your goals on paper. – Transcribe them into your computer, tablet. Do not forget your calendar.

2. Create a vision board. – Be creative and don’t just write a list. Once done, stick it where you will see it most. The most obvious your goals are, the easier it becomes for you to remember what are you working for.

3. Review your goals daily. – Discipline yourself to keep checking where you are in your goals every day and check your progress really achieve any goal until it’s accomplished.

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4. Paste reminders on the wall. – You can paste on the fridge, on the desk…

5. Set alarm. – The simpler way is, of course, to set up the alarm on your cell phone.

6. Be accountable. – Hire a life coach to keep yourself accountable. Some people ask a friend to keep them accountable, but my opinion is that still may not be enough…

7. Focus on progress. – Don’t expect perfection you are human not God. Focusing on your progress—those small, daily steps—shows you where you’ve improved.

8. Keep track of the small wins. – Write somewhere your wins. Can be “you’ve followed your plan for an entire month”.

9. Celebrate your progress. – You can reward yourself every week, two weeks, or month, whatever feels right to you. Rewards will encourage you to keep going.

Forgetfulness is one of the hidden enemies of productivity.

All you need to remember is to review your goals regularly, break things down into manageable steps, make it measurable and finally track your time working on your goals.

 

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Life Purpose

By Galina Yanchova

Not many are wondering why Purpose is important.

Research shows that when people have a strong sense of purpose in life, they tend to be more happy and successful!

  • For many, life is what they are told! That life is about going to school, finding a good job, having fun, getting married, buying a house, buying a car, having kids, going on holidays, and then dying.
  • Some are more interested in following the latest fads, following what the media says, defined by society and government.
  • There are some who are tired of life, life is just life. Eat, sleep, wake up, get things done, and repeat. They don’t see the point about thinking deeply or creating a meaningful life…

 

photo-1494178270175-e96de2971df9You can find your purpose in life right now. The purpose that will give your life meaning, and make you happier.

There is no easy answer to this, but the act of finding a meaningful life purpose is simpler than you may think.

One part of the purpose of your life is to be exactly where, how and who you are, right now, in this very moment. To understand this you have to be aware of the present moment, if not you miss the preciousness of this current moment.

Each one of you is born with a unique life purpose.

Identifying this purpose is perhaps the most important action you make for yourself to succeed on planet Earth.

For some people, though, it’s not as easy to identify a passion.

You can find the help you need if you are really serious!

We are all born with a deep and meaningful purpose that we have to discover. Your purpose is not something you need to make up, it’s already there. You have to uncover it in order to create the life you want.

Get more action and start your journey to find your purpose.

That feeling that something is missing goes away when you lead a passion-filled life. Try to be present for the journey and fully embrace it.
Bottom Line: By exploring and developing your Purpose, you are setting yourself up for a lifetime of success!

 

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Do you want to reduce stress?

By Galina Yanchova

Are you feeling that you are experiencing a lot of stress? Are you feeling like there is nothing you can do about it? Let’s admit it, life can be stressful, but we can learn to make it less stressful.

Sleep is a crucial part of our natural life cycle. A good night’s sleep is what makes the next day a good day.

According to the US National Library of Medicine, losing sleep can have negative effects such as:

  • Loss of productivity
  • Injuries
  • Decaying physical health
  • Mental disorders

Sleep deprivation affects physical health. Your happiness and soundness of mind also gain when you’re rested. In recent years a lot of studies was made on how insomnia affects one’s mental health.

Sleeping More Means Better Mental Health

Everyone encounters stress no matter the job position, home situation, or social circumstance.

When you’re too tired, hungry, you’re more susceptible to the effects of stress.

Eat Nutritional Food

Take the time to learn about nutrition and foods that improve your body. While it is not something that many people think about, the food you eat has an effect on how you deal with stress.

Treat Yourself

Many forget about pampering yourself by going to the spa, getting a massage, or eating at a nice restaurant. Sometimes just doing something you want helps alleviate built up stress such as going to the movies, concert, or whatever it means for you.

Change Your Perspective

I know it is not easy, you can look at things from a more optimistic point of view. As difficult as it sounds, it is possible to change your perspective on situations.

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Exercising is powerful for both your body and mind. When your body releases endorphins, it increases a positive feeling in your body and reduces your perception of pain, you boost your self-esteem. Go for a walk…

 

Practice Breathing Exercises

First physical sensations of stress on your body is a change in breathing. Start the exercise by simply breathing slowly on a four-count. The longer you do so, the greater you’ll feel the release of stress.

Explore New Hobbies for Creative Outlets

While emotional stability is important, many people don’t consider it until there is a problem. Creative hobbies are a great way of reducing stress levels. Creative activities raise a person’s mood as well. Sometimes drawing or singing can elevate your energy level.

Depending on the situation, you will have a different amount of time to work on the activity. Find enough time to relax and unwind while expressing your creative side.

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