What is emotional intelligence?
Emotional intelligence (EQ) is the ability to perceive, understand, manage, and effectively use emotions — both your own and those of others. The concept was formally defined by psychologists Peter Salovey and John Mayer in 1990, and popularized by Daniel Goleman in his 1995 book.
Emotional intelligence is not about being "nice" or "sensitive." It's a cognitive skill that involves processing emotional information — and using it to make better decisions, communicate more effectively, and build stronger relationships.
The 5 components of EQ
1. Self-awareness
Recognizing your own emotions as they happen. Knowing how they affect your thinking and behavior. People with high self-awareness know their triggers and blind spots.
2. Self-regulation
The ability to manage impulses and intense emotions. It's not about suppressing emotions — it's knowing when and how to express them constructively.
3. Internal motivation
People with high EQ are driven by intrinsic goals — not just money or status. They show persistence in the face of obstacles and a clear orientation toward results.
4. Empathy
The ability to understand others' emotions, even when they're not verbalized. Essential for leadership, negotiation, and conflict resolution.
5. Social skills
Managing relationships effectively. Includes communication, influence, conflict management, and teamwork. It's what turns emotional intelligence into real-world impact.
EQ vs IQ: what the science says
A meta-analysis by Joseph & Newman (2010) demonstrated that emotional intelligence is a significant predictor of job performance — especially in roles involving social interaction.
Data from Bradberry & Greaves (2009) shows that 90% of top performers have high EQ. IQ gets you hired, EQ gets you promoted.
Can EQ be measured?
There are two main types of measurement:
- Performance tests — like the MSCEIT, which assesses actual ability to process emotional information
- Self-report questionnaires — like the EQ-i 2.0 (Bar-On), which measures the person's perception of their emotional competencies
Online tests are useful as screening tools — they provide an indication of strong areas and areas for development.
Can EQ be improved?
Unlike IQ, which is relatively stable, EQ is highly trainable. Research by Nelis et al. (2009) demonstrated that emotional regulation skills improve significantly with deliberate practice.
Evidence-based strategies include:
- Mindfulness — increases self-awareness and reduces emotional reactivity
- Cognitive reframing — changing the interpretation of situations to generate more adaptive emotional responses
- Active listening — genuinely focusing on what the other person says before responding
- Emotional journaling — recording emotions and patterns to increase self-awareness
EQ in daily life
- Relationships — couples with higher EQ report greater relationship satisfaction (Brackett et al., 2006)
- Work — professionals with high EQ are better at conflict management and leadership (Lopes et al., 2006)
- Mental health — higher EQ is associated with less anxiety, better stress management, and greater overall well-being
Scientific references
- Salovey, P., & Mayer, J.D. (1990). Emotional intelligence. Imagination, Cognition and Personality, 9(3), 185–211.
- Goleman, D. (1995). Emotional Intelligence. Bantam Books.
- Joseph, D.L., & Newman, D.A. (2010). Emotional intelligence: An integrative meta-analysis. Journal of Applied Psychology, 95(1), 54–78.
- Bradberry, T., & Greaves, J. (2009). Emotional Intelligence 2.0. TalentSmart.
- Nelis, D., et al. (2009). Increasing emotional intelligence. Personality and Individual Differences, 47(1), 36–41.
- Brackett, M.A., et al. (2006). Relating emotional abilities to social functioning. Journal of Personality and Social Psychology, 91(4), 780–795.
- Bar-On, R. (1997). The Emotional Quotient Inventory (EQ-i): Technical Manual. Multi-Health Systems.