10 Steps to enhance your Emotional Intelligence/EQ:
1.Knowing yourself well, make use of assessment tools to understand your strengths and weaknesses
2.Working with a mentor/personal coach to improve your EQ
3.Identifying the causes of feelings, become aware of split-second, preconscious thoughts and their possible distortions
4.Be aware of your emotional style, things you do to avoid discomfort
5.Learning to differentiate between emotion and the subsequent need to take action to promote action in response to avoidance, withdrawal, and sadness, to inhibit action in response to anger and hostility
6.Increasing your optimism
7.Turning mistakes into energy
8.Developing listening skills by asking open-ended questions
9.Give more positive feedback to yourself, and to others, avoid thinking negatives to increase your appreciation of yourself and others
10.Engage yourself to leadership trainings
Different Ways on how to enhance your Cognitive Intelligence:
Food to eat
Nuts - some nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts
Olive oil - high in mono-unsaturated fat, olive oil has been shown to improve memory a cheaper alternative is canola oil, but this hasn't been studied much yet
Vitamin supplements - choose those that are good for memory and brain
Fiber - people report clearer thinking as one of the benefits of curing their constipation
Avoid suspect foods - artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products
Eat foods high in antioxidants - antioxidants protect all your cells, including brain cells
Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries
Folic acid - alleviates depression and reverses memory loss
Potential brain foods - avocados, bananas, lean beef, brewer's yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flax seed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt
Gingko Biloba - leaves of this tree have been proven to increase blood flow to the brain
Saint John's Wort - is a common weed that may be growing in your yard
Rosemary - a common herb may have an effect on the brain when the scent is inhaled
Caffeine - research shows higher test scores for students who drink coffee before major exams
Avoid too much fat - you may want to stick to using olive oil and other non-saturated fats
Avoid sugar - any simple carbohydrates can give you "brain fog" avoid pasta, sugars, white bread and potato chips before any important mental tasks
Creatine - a compound found in meat, used by athletes to help build muscle
Eat fish - actually speeds up brain waves, and improves concentration
Sniff basil - another of the herbs that may be good for your brain
Vitamin E - an antioxidant, and reduces the clogging of blood vessels, including those going in the brain
Vitamin C - gives resistance and helps body and brain function well
Selenium - Brazil nuts and garlic
Alpha-lipoic acid - improves memory and protects nerve cells
Inositol - a safe and natural substance that is often grouped with the B-vitamins, reduces stress
Huperzine A - a compound extracted from the Chinese club moss
Drink wine in moderation - red wine can be good for the brain. It is rich in antioxidants, which protect brain cells
Things to do
>Inhale & Exhale - more air in means more oxygen in the blood and also in the brain
Meditate- a simple meditation by closing your eyes and paying attention to your breath
Eat less - overeating has the immediate effect of redirecting more blood to the digestive process
Eat breakfast - it's hard to think when stomach is empty
Self awareness - when you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly "rational" thinking
Motivate yourself - motivation is as important to mental tasks as it is to any other
Avoid too much stress - learn a few stress reduction techniques if you get stressed out often
Use alcohol in moderation - it is known that alcohol can kill brain cells
Get educated - education in any area seems to make the brain stronger
Sit up straight - posture affects our thinking process
Good thinking habits - use a problem solving technique for several weeks and it will become a habit
Make notes - it is a way to tell your memory what is important to recall things more easily
Avoid foods that cause subtle allergies - wheat, corn, peanuts and dairy products
Enough sleep - minimum of 8 hrs
Exercise - can boost-up brainpower
Talk - try to explain something you don't understand very well to a friend, and you'll notice that the process of explaining will help you clarify your understanding
Do something you enjoy - this is a way to both lower stress boost-up your brain
Adjust your beliefs - believe that you are smarter, then you'll become smarter
Brain exercises - do math in on your free time
Learn new things - important additional information
Avoid unnecessary arguments - when you defend a position too vigorously, especially when it is just to "win" the argument, you invest your ego into it
Laugh - release of endorphins caused by laughter lowers stress levels, which is good for long term brain health
Play - intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain
Do puzzles - crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise
Ask questions - to things that are unclear to you
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