Emotional intelligence (EQ) is the ability to understand and manage your own emotions while also recognizing and responding to the emotions of others. Psychologist Daniel Goleman popularized the concept and outlined five core components that make up emotional intelligence. These elements are the foundation of emotionally intelligent behavior in both personal and professional settings.
1. Self-Awareness
Self-awareness is the ability to recognize your emotions as they happen. It includes understanding your emotional triggers, knowing how your mood affects your thoughts and behavior, and having a clear sense of your strengths and weaknesses.
2. Self-Regulation
Self-regulation is your ability to control impulsive feelings and behaviors. It means staying calm under pressure, expressing emotions appropriately, and thinking before acting. People with strong self-regulation manage stress well and adapt quickly to change.
3. Motivation
Motivation in the EQ context is about being driven by internal values rather than external rewards. Emotionally intelligent people are highly motivated to achieve goals, stay focused, and remain optimistic — even in the face of failure or setbacks.
4. Empathy
Empathy is the ability to understand and share the feelings of others. It involves recognizing emotional cues, being sensitive to different perspectives, and responding with care. Empathy plays a key role in building trust, resolving conflict, and forming strong social bonds.
5. Social Skills
Social skills are about how well you manage relationships and communicate with others. This includes active listening, clear communication, conflict resolution, teamwork, and leadership. People with high EQ build stronger relationships and navigate social environments more effectively.
Together, these five components form the foundation of emotional intelligence — a skill set that can be developed and refined over time through self-reflection, practice, and feedback.