Developing Emotional Literacy at Work

Navigating Feelings for Success

What is Emotional Literacy?

Emotional Literacy is the ability to be aware of emotions, identify and name the emotions, understand, manage, and express the emotions appropriately.

Daniel Goleman’s Emotional Intelligence (1995), as described in his top-selling book, starts with self-awareness as the foundation component. Self-awareness involves recognizing the emotions and having a name to identify the emotion. It is important to have a label to identify the emotions because what you don’t know, you can’t regulate! Research has shown that when you put a name to what you are feeling, it can help reduce the intensity of the emotion and provide a sense of control over it.

“Name-It-To-Tame-It”

There is a technique, called “Name It To Tame It”, which was identified by Dr Daniel Siegel, a psychiatrist and writer. This technique not only provides in-the-moment reduction of stress and anxiety in the brain that the emotion is causing, it also strengthens our capacity over time to stay with big emotions when they arise it, without getting swept up in them.

FUN FACT

Do you know that Researchers at University of California, Berkeley have identified 27 categories of emotions and there are more than 3,000 English words to describe your emotions?

Studies indicate that we frequently encounter a wide range of emotions but often lack the vocabulary to articulate them effectively, which impacts our well-being. If you find it challenging to label your emotions, consider using Plutchik’s Wheel of Emotions as a helpful tool for identifying and understanding your emotional experiences.

Watch this fun and educational video on developing your emotional literacy.

In SUMMARY

Emotions are not inherently good or bad; rather, they serve as valuable signals that provide information about our inner experiences, needs, and values. Each emotion serves a purpose and communicates something important about our internal state and the world around us. Embracing all emotions as valuable messengers allows us to navigate life's challenges more effectively and cultivate greater emotional resilience and well-being.

Emotional literacy can improve your personal well-being and also that of an organization. When individuals can identify their emotions, they can better communicate and regulate them. On an organizational level, when the team is emotional literate, it helps everyone to work together smoothly, and navigate conflicts more effectively.

Overall, emotional literacy is about being aware of your emotions and using the awareness to navigate the ups and downs at work in a positive and productive way.