Emotional Intelligence in the Workplace
Mastering emotional intelligence is a skill that transcends across every aspect of life. It's not just about how you show up in boardrooms or on Teams calls — it’s how you show up for yourself, your family, your community, and your future. Whether it's personal relationships or working relationships, having emotional intelligence helps you navigate all types of scenarios with more confidence and less chaos.
It’s also one of the biggest keys to stress management. A lot of the time, it’s not the situation that makes us feel overwhelmed — it’s our perception of it. Our own assumptions and emotional reactions can spin a story that makes us feel unwell, unsafe, or under attack, even when that’s not reality.
For me, learning this wasn’t a quick, cute aha moment. It was messy. It looked like crying in meetings. It looked like ruminating on one conversation for hours. It looked like wondering if I was just "too sensitive" for professional spaces.
What I learned (sometimes the hard way) is that not everything is about me. Someone’s bad mood, cold reply, or sharp tone usually has more to do with what they’re carrying than anything I said or did. Realizing that changed everything.
In my healthcare career, I work in a corporate setting where I interact with a wide range of people — different ages, ethnicities, cultures, walks of life. I had to learn how to adapt my communication techniques, because not everyone receives information the same way. What resonates with one person might completely miss the mark with another.
There have been plenty of moments where my first instinct was to react. And to be real — for a long time, I did react. I allowed my own perceptions, fears, and old wounds to dictate my responses to others. I internalized situations that weren’t mine to carry. I let my emotions run the show.
Over time (and a lot of self-work), I realized that emotional intelligence isn’t about shutting down your feelings. It’s about understanding them. It’s about knowing when to pause, when to reflect, and when to reframe your internal narrative so you can show up as your best self — not your most triggered self.
It took control. It took practice. It took grace with myself. And it’s still a work in progress — but the difference it’s made in my life is beyond worth it.
5 Sticky Lessons on Emotional Intelligence (You’ll Actually Remember)
1. Not everything is about you (and that’s a good thing).
Early in my career, if someone gave me a weird look in a meeting, my brain would spin out: What did I do? Are they mad at me? Am I getting fired?!
99% of the time? It wasn’t even about me. They were thinking about their to-do list, or stressed about something at home.
Sticky tip: When you feel triggered, say to yourself: “Maybe it’s not me.” It immediately takes the pressure off.
2. Pause. Then proceed.
I used to react instantly when something upset me. (Raise your hand if you, too, have cried mid-conference call.)
Now? I force myself to pause — even just three seconds — before responding. It’s wild how much clarity you can get from a beat of silence.
Sticky tip: Practice "The Three-Second Rule": before you respond, silently count one Mississippi, two Mississippi, three Mississippi. Then choose your words.
3. Curiosity beats assumptions every time.
When emotions run high, it’s so easy to assume we know what someone’s thinking. But curiosity can save relationships.
Now, when something feels off, I ask: “Hey, I just want to check — is there something I might have missed?”
Nine times out of ten, it’s not what I thought.
Sticky tip: Replace assumptions with questions. Your future self (and your career) will thank you.
4. Energy management is emotional management.
I’ve learned that when I’m running on empty — like skipping lunch, ignoring my body, pushing through stress — my emotional intelligence tanks.
(One time I got so worked up about a scheduling mix-up, you would’ve thought it was a life-or-death emergency. Spoiler: it wasn’t.)
Sticky tip: Take care of your energy first: Eat. Hydrate. Breathe. Move. THEN handle the drama.
5. Emotional intelligence is a practice, not a personality trait.
I used to think some people were just “naturally better” at staying calm or communicating clearly. Nope. It’s practice. It’s reps. It’s messy first drafts.
Every time you choose to pause, to ask instead of assume, to forgive instead of fester — you’re building your EI muscle.
Sticky tip: Celebrate every small EI win, even if it’s just not rolling your eyes during a frustrating meeting.
Emotional intelligence isn’t about being emotionless. It’s about feeling your feelings without letting them hijack your life. It’s about creating space between what happens and how you choose to respond. And once you master that — even a little — everything changes. Your stress decreases. Your confidence rises. Your relationships deepen. Your life expands.
So if you’re in a season of feeling “too much” or “not enough” — know that you’re exactly where you need to be. Growth is happening, even on the days you feel stuck.
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You’re already doing the work just by noticing. Imagine what’s possible when you lean all the way in.
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About Celenise:
Wellness bestie, empath reiki healer, healthcare professional, and your reminder that you can grow through what you go through. Founder of Moodwell.