03/07/2024
In ritmul dinamic al mediului de munca modern in care granitele dintre personal si profesional sunt adesea neclare, inteligenta emotionala a devenit o componenta esentiala a celor mai eficienti angajati. Pe masura ce companiile evolueaza si provocarile se inmultesc, angajatii care reusesc sa isi regleze emotiile se evidentiaza nu doar prin rezilienta lor ci și prin capacitatea de a-i ghida pe cei din jur in momentele de tensiune.
Potrivit lui James J. Gross, reglarea emotionala se refera la procesele prin care indivizii influenteaza ce emotii au, cand le au si cm le experientiaza si exprima. Aceste procese pot fi automatizate sau deliberate si implică diverse strategii pentru a modifica raspunsurile emotionale, de exemplu:
*Tehnica 4-7-8: inspira pe nas timp de 4 secunde, tine respiratia 7 secunde, iar apoi respira pe gura 8 secunde.
Respiratia controlata poate calma sistemul nervos si ameliora stresul.
**Mindfulness si meditatie: dedica 5-10 minute pe zi pentru meditatie ghidata (putem gasi multe variante audio in mediul online).
Practicarea exercitiilor de mindfulness ne ajuta sa ne concentram pe momentul prezent, sa ne observam gandurile si emotiile fara a le judeca.
***Jurnal emotional: aloca 5 minute pe zi pentru a nota ce ai simtit intr-un moment anume si ce situatii au declansat acele emotii.
A scrie despre propriile emotii este un exercitiu care ajuta la clarificarea si gestionarea mai eficienta a acestora.
EN:
In the fast paced modern workplace where the boundaries between personal and professional are often blurred, emotional intelligence has become an essential component of the most effective employees. As companies evolve and challenges multiply, employees who manage to regulate their emotions stand out not only for their resilience but also for their ability to guide those around them in moments of tension.
According to James J. Gross, emotional regulation refers to the processes by which individuals influence what emotions they have, when they have them and how they experience and express them. These processes may be automatic or deliberate and involve various strategies to modify emotional responses, for example:
*The 4-7-8 technique: breathe in through the nose for 4 seconds, hold the breath for 7 seconds, and then breathe out through the mouth for 8 seconds.
Controlled breathing can calm the nervous system and relieve stress.
**Mindfulness and meditation: take 5-10 minutes a day for guided meditation (many audio versions can be found online).
Practicing mindfulness exercises helps us to focus on the present moment, to observe our thoughts and emotions in a non-judgmental way.
***Emotions diary: take 5 minutes a day to write down how you felt at a particular moment and what situations triggered those emotions.
Writing about your emotions is an exercise that helps to clarify and manage them more effectively.
Your trusted ally in the pursuit of balance,
🕊 COGNIA
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