DEPARTMENT OF INFORMATION TECHNOLOGY

A Case Study Report of Audit Course on

EMOTIONAL INTELLIGENCE

Academic Year: 2020-2021 Class: B.E

TOPIC: - Introduction to Emotional Intelligence

Name: Akanksha Dnyaneshwar Gawale

Roll no: 18

1. Summary:

Emotional intelligence has been defined as "the ability to monitor one's

own and other people's emotions, to discriminate between different
emotions and label them appropriately, and to use emotional information to
guide thinking and behavior".
This definition was later broken down and refined into four proposed
abilities: perceiving, using, understanding, and managing emotions. These
abilities are distinct yet related.
Emotional intelligence also reflects abilities to join intelligence, empathy
and emotions to enhance thought and understanding of interpersonal
dynamics. However, substantial disagreement exists regarding the
 definition of EI, with respect to both terminology and operationalizations.
Emotions are a big part of life for us all. In any day we can experience
many different emotions that come with their highs and lows. Some of
these are easy to deal with, while others are more intense and difficult to
manage. It’s normal to struggle with your emotions at times, and everyone
has this experience. However, if you have difficulties managing your
emotions for a long period of time, it can lead to mental health problems.

2. Introduction

Emotional intelligence (otherwise known as emotional quotient or EQ) is

the ability to understand, use, and manage your own emotions in positive
ways to relieve stress, communicate effectively, empathize with others,
overcome challenges and defuse conflict. Emotional intelligence helps you
build stronger relationships, succeed at school and work, and achieve your
career and personal goals. It can also help you to connect with your
feelings, turn intention into action, and make informed decisions about
what matters most to you.

When we look around us, there are people always around us.In our homes,
we see our parents and relatives. In our school, we see our classmates and
in our neighbourhood, we see friends and neighbours.But how do we relate
with them?How do we associate ourselves with them? Is it in a good or
bad way?The way we behave or relate to other people is known
as interpersonal relationships.

The most important thing to understand about emotions is that they all have
a purpose – they are designed to give us information, what we call emotion
messages. These messages are supposed to bring our attention to important
things that are happening in our lives; whether it is a big event (e.g., the
birth of a child), or something smaller and more day-to-day (e.g. getting a
parking ticket). For example, intense feelings of love tell us we need to
care for our child. Anger about a parking ticket tells us to avoid that
situation in the future. Imagine what would happen without these
messages! It’s common for people to think of emotions as “good” or “bad”,
 or “positive” and “negative”, but that just isn’t the case. All emotions have
a helpful role to play, though they can be pleasant or unpleasant. Over
thousands of years human beings have evolved to experience a wide range
of emotions. Each emotion has a different message. These are designed to
make us respond in particular ways. Often, these responses are automatic
and subconscious. This is because they want us to react quickly to what is
happening in the moment. A typical example is fear - we have evolved to
automatically feel fear when we detect danger, and fear usually encourages
us to try and escape that situation.

3. Information
Throughout life, our feelings influence the choices that we make. We watch
TV shows that make us laugh or cry. We avoid people that scare us. We eat
until we feel satisfied. Even though these emotional feelings determine how
we behave, psychologists have not figured out how many different kinds of
emotions we feel. One theory is that we feel five or six different kinds of
emotion, like anger and amusement, and that each emotion is completely
different from all of the others. Another theory is that we feel two opposite
emotions, like pleasure or displeasure and excitement or calmness, that are
mixed together to form all of our emotional feelings.
There are many different types of emotions that have an influence on how
we live and interact with others. At times, it may seem like we are ruled by
these emotions. The choices we make, the actions we take, and the
perceptions we have are all influenced by the emotions we are experiencing
at any given moment.
Psychologists have also tried to identify the different types of emotions that
people experience. A few different theories have emerged to categorize and
explain the emotions that people feel.
 Basic Emotions
During the 1970s, psychologist Paul Eckman identified six basic emotions
that he suggested were universally experienced in all human cultures. The
emotions he identified were happiness, sadness, disgust, fear, surprise, and
anger. He later expanded his list of basic emotions to include such things as
pride, shame, embarrassment, and excitement.

Combining Emotions
Psychologist Robert Plutchik put forth a "wheel of emotions" that worked
something like the color wheel. Emotions can be combined to form different
feelings, much like colors can be mixed to create other shades.

According to this theory, the more basic emotions act something like building
blocks. More complex, sometimes mixed emotions, are blendings of these more
basic ones. For example, basic emotions such as joy and trust can be combined
to create love.

A 2017 study suggests that there are far more basic emotions than previously
believed. In the study published in Proceedings of National Academy of
Sciences, researchers identified 27 different categories of emotion.
Rather than being entirely distinct, however, the researchers found that people
experience these emotions along a gradient. Let's take a closer look at some of
the basic types of emotions and explore the impact they have on human
behavior.

Happiness
Of all the different types of emotions, happiness tends to be the one that people
strive for the most. Happiness is often defined as a pleasant emotional state that
is characterized by feelings of contentment, joy, gratification, satisfaction, and
well-being.

Research on happiness has increased significantly since the 1960s within a

number of disciplines, including the branch of psychology known as positive
psychology. This type of emotion is sometimes expressed through:

 Facial expressions: such as smiling

 Body language: such as a relaxed stance
 Tone of voice: an upbeat, pleasant way of speaking

While happiness is considered one of the basic human emotions, the things
we think will create happiness tend to be heavily influenced by culture. For
example, pop culture influences tend to emphasize that attaining certain things
such as buying a home or having a high-paying job will result in happiness.

The realities of what actually contributes to happiness are often much more
complex and more highly individualized. People have long believed
that happiness and health were connected, and research has supported the idea
that happiness can play a role in both physical and mental health.

Happiness has been linked to a variety of outcomes including increased

longevity and increased marital satisfaction. Conversely, unhappiness has been
linked to a variety of poor health outcomes.

Stress, anxiety, depression, and loneliness, for example, have been linked to
things such as lowered immunity, increased inflammation, and decreased life
expectancy.

Sadness
Sadness is another type of emotion often defined as a transient emotional state
characterized by feelings of disappointment, grief, hopelessness, disinterest, and
dampened mood.

Like other emotions, sadness is something that all people experience from time
to time. In some cases, people can experience prolonged and severe periods of
sadness that can turn into depression. Sadness can be expressed in a number of
ways including:

 Crying
 Dampened mood
 Lethargy
 Quietness
 Withdrawal from others

The type and severity of sadness can vary depending upon the root cause, and
how people cope with such feelings can also differ.

Sadness can often lead people to engage in coping mechanisms such as avoiding
other people, self-medicating, and ruminating on negative thoughts. Such
behaviors can actually exacerbate feelings of sadness and prolong the duration
of the emotion.
Fear
Fear is a powerful emotion that can also play an important role in survival.
When you face some sort of danger and experience fear, you go through what is
known as the fight or flight response.

Your muscles become tense, your heart rate and respiration increase, and your
mind becomes more alert, priming your body to either run from the danger or
stand and fight.

This response helps ensure that you are prepared to effectively deal with threats
in your environment. Expressions of this type of emotion can include:

 Facial expressions: such as widening the eyes and pulling back the chin
 Body language: attempts to hide or flea from the threat
 Physiological reactions: such as rapid breathing and heartbeat

Of course, not everyone experiences fear in the same way. Some people may be
more sensitive to fear and certain situations or objects may be more likely to
trigger this emotion.

Fear is the emotional response to an immediate threat. We can also develop a

similar reaction to anticipated threats or even our thoughts about potential
dangers, and this is what we generally think of as anxiety. Social anxiety, for
example, involves an anticipated fear of social situations.

Some people, on the other hand, actually seek out fear-provoking situations.
Extreme sports and other thrills can be fear-inducing, but some people seem to
thrive and even enjoy such feelings.

Repeated exposure to a fear object or situation can lead to familiarity and

acclimation, which can reduce feelings of fear and anxiety.

This is the idea behind exposure therapy, in which people are gradually exposed
to the things that frighten them in a controlled and safe manner. Eventually,
feelings of fear begin to decrease.

Disgust
Disgust is another of the original six basic emotions described by Eckman.
Disgust can be displayed in a number of ways including:

 Body language: turning away from the object of disgust

  Physical reactions: such as vomiting or retching
 Facial expressions: such as wrinkling the nose and curling the upper lip

This sense of revulsion can originate from a number of things, including an

unpleasant taste, sight, or smell. Researchers believe that this emotion evolved
as a reaction to foods that might be harmful or fatal. When people smell or taste
foods that have gone bad, for example, disgust is a typical reaction.

Poor hygiene, infection, blood, rot, and death can also trigger a disgust
response. This may be the body's way of avoiding things that may carry
transmittable diseases.

People can also experience moral disgust when they observe others engaging in
behaviors that they find distasteful, immoral, or evil.
Anger
Anger can be a particularly powerful emotion characterized by feelings of
hostility, agitation, frustration, and antagonism towards others. Like fear, anger
can play a part in your body's fight or flight response.

When a threat generates feelings of anger, you may be inclined to fend off the
danger and protect yourself. Anger is often displayed through:

 Facial expressions: such as frowning or glaring

 Body language: such as taking a strong stance or turning away
 Tone of voice: such as speaking gruffly or yelling
 Physiological responses: such as sweating or turning red
 Aggressive behaviours: such as hitting, kicking, or throwing objects

While anger is often thought of as a negative emotion, it can sometimes be a

good thing. It can be constructive in helping clarify your needs in a relationship,
and it can also motivate you to take action and find solutions to things that are
bothering you.

Anger can become a problem, however, when it is excessive or expressed in

ways that are unhealthy, dangerous, or harmful to others. Uncontrolled anger
can quickly turn to aggression, abuse, or violence.

This type of emotion can have both mental and physical consequences.
Unchecked anger can make it difficult to make rational decisions and can even
have an impact on your physical health.
Anger has been linked to coronary heart diseases and diabetes. It has also been
linked to behaviors that pose health risks such as aggressive driving, alcohol
consumption, and smoking.

Surprise
Surprise is another one of the six basic types of human emotions originally
described by Eckman. Surprise is usually quite brief and is characterized by a
physiological startle response following something unexpected.

This type of emotion can be positive, negative, or neutral. An unpleasant

surprise, for example, might involve someone jumping out from behind a tree
and scaring you as you walk to your car at night.

An example of a pleasant surprise would be arriving home to find that your

closest friends have gathered to celebrate your birthday. Surprise is often
characterized by:

 Facial expressions: such as raising the brows, widening the eyes, and
opening the mouth
 Physical responses: such as jumping back
 Verbal reactions: such as yelling, screaming, or gasping

Surprise is another type of emotion that can trigger the fight or flight response.
When startled, people may experience a burst of adrenaline that helps prepare
the body to either fight or flee.
Surprise can have important effects on human behavior. For example, research
has shown that people tend to disproportionately notice surprising events.

This is why surprising and unusual events in the news tend to stand out in
memory more than others. Research has also found that people tend to be more
swayed by surprising arguments and learn more from surprising information.

Other Types of Emotions

The six basic emotions described by Eckman are just a portion of the many
different types of emotions that people are capable of experiencing. Eckman's
theory suggests that these core emotions are universal throughout cultures all
over the world.

However, other theories and new research continue to explore the many
different types of emotions and how they are classified. Eckman later added a
number of other emotions to his list but suggested that unlike his original six
emotions, not all of these could necessarily be encoded through facial
expressions. Some of the emotions he later identified included:

 Amusement
 Contempt
 Contentment
 Embarrassment
 Excitement
 Guilt
 Pride in achievement
 Relief
 Satisfaction
 Shame

4.How to control your emotions

1. Take a look at the impact of your emotions

Intense emotions aren’t all bad.

“Emotions make our lives exciting, unique, and vibrant,” Botnick says. “Strong
feelings can signify that we embrace life fully, that we’re not repressing our
natural reactions.”

It’s perfectly normal to experience some emotional overwhelm on occasion—

when something wonderful happens, when something terrible happens, when
you feel like you’ve missed out.

So, how do you know when there’s a problem?

Emotions that regularly get out of hand might lead to:

 relationship or friendship conflict

 difficulty relating to others
  trouble at work or school
 an urge to use substances to help manage your emotions
 physical or emotional outbursts

Find some time to take stock of just how your uncontrolled emotions are
affecting your day-to-day life. This will make it easier to identify problem areas
(and track your success).

2. Aim for regulation, not repression

You can’t control your emotions with a dial (if only it were that easy!). But
imagine, for a moment, that you could manage emotions this way.

You wouldn’t want to leave them running at maximum all the time. You also
wouldn’t want to switch them off entirely, either.

When you suppress or repress emotions, you’re preventing yourself from

experiencing and expressing feelings. This can happen consciously
(suppression) or unconsciously (repression).

Either can contribute to mental and physical health symptoms, including:

 anxiety
 depression
 sleep issues
 muscle tension and pain
 difficulty managing stress
 substance misuse

When learning to exercise control over emotions, make sure you aren’t just
sweeping them under the rug. Healthy emotional expression involves finding
some balance between overwhelming emotions and no emotions at all.
3. Identify what you’re feeling

Taking a moment to check in with yourself about your mood can help you begin
gaining back control.

Say you’ve been seeing someone for a few months. You tried planning a date
last week, but they said they didn’t have time. Yesterday, you texted again,
saying, “I’d like to see you soon. Can you meet this week?”

They finally reply, more than a day later: “Can’t. Busy.”

You’re suddenly extremely upset. Without stopping to think, you hurl your
phone across the room, knock over your wastebasket, and kick your desk,
stubbing your toe.

Interrupt yourself by asking:

 What am I feeling right now? (disappointed, confused, furious)

 What happened to make me feel this way? (They brushed me off with
no explanation.)
 Does the situation have a different explanation that might make
sense? (Maybe they’re stressed, sick, or dealing with something else they
don’t feel comfortable explaining. They might plan to explain more when
they can.)
 What do I want to do about these feelings? (Scream, vent my
frustration by throwing things, text back something rude.)
 Is there a better way of coping with them? (Ask if everything’s OK.
Ask when they’re free next. Go for a walk or run.)

By considering possible alternatives, you’re reframing your thoughts, which can

help you modify your first extreme reaction.

It can take some time before this response becomes a habit. With practice, going
through these steps in your head will become easier (and more effective).
4. Accept your emotions — all of them

If you’re trying to get better at managing emotions, you might try downplaying
your feelings to yourself.

When you hyperventilate after receiving good news or collapse on the floor
screaming and sobbing when you can’t find your keys, it might seem helpful to
tell yourself, “Just calm down,” or “It’s not that big of a deal, so don’t freak
out.”

But this invalidates your experience. It is a big deal to you.

Accepting emotions as they come helps you get more comfortable with
them. Increasing your comfort around intense emotions allows you to fully feel
them without reacting in extreme, unhelpful ways.

To practice accepting emotions, try thinking of them as messengers. They’re not

“good” or “bad.” They’re neutral. Maybe they bring up unpleasant feelings
sometimes, but they’re still giving you important information that you can use.

For example, try:

 “I’m upset because I keep losing my keys, which makes me late. I should
put a dish on the shelf by the door so I remember to leave them in the
same place.”

Accepting emotions may lead toTrusted Source greater life satisfaction and
fewer mental health symptoms. What’s more, people thinking of their emotions
as helpful may lead toTrusted Source higher levels of happiness.

5. Keep a mood journal

Writing down (or typing up) your feelings and the responses they trigger can
help you uncover any disruptive patterns.
Sometimes, it’s enough to mentally trace emotions back through your thoughts.
Putting feelings onto paper can allow you to reflect on them more deeply.

It also helps you recognize when specific circumstances, like trouble at work or
family conflict, contribute to harder-to-control emotions. Identifying specific
triggers makes it possible to come up with ways to manage them more
productively.

Journaling provides the most benefit when you do it daily. Keep your journal
with you and jot down intense emotions or feelings as they happen. Try to note
the triggers and your reaction. If your reaction didn’t help, use your journal to
explore more helpful possibilities for the future.

6. Take a deep breath

There’s much to be said for the power of a deep breath, whether you’re
ridiculously happy or so angry you can’t speak.

Slowing down and paying attention to your breath won’t make the emotions go
away (and remember, that’s not the goal).

Still, deep breathing exercises can help you ground yourself and take a step
back from the first intense flash of emotion and any extreme reaction you want
to avoid.

The next time you feel emotions starting to take control:

 Breathe in slowly. Deep breaths come from the diaphragm, not the chest.
It may help to visualize your breath rising from deep in your belly.
 Hold it. Hold your breath for a count of three, then let it out slowly.
 Consider a mantra. Some people find it helpful to repeat a mantra, like
“I am calm” or “I am relaxed.”
7. Know when to express yourself

There’s a time and place for everything, including intense emotions. Sobbing
uncontrollably is a pretty common response to losing a loved one, for example.
Screaming into your pillow, even punching it, might help you relieve some
anger and tension after being dumped.

Other situations, however, call for some restraint. No matter how frustrated you
are, screaming at your boss over an unfair disciplinary action won’t help.

Being mindful of your surroundings and the situation can help you learn when
it’s OK to let feelings out and when you might want to sit with them for the
moment.

8. Give yourself some space

Getting some distance from intense feelings can help you make sure you’re
reacting to them in reasonable ways, according to Botnick.

This distance might be physical, like leaving an upsetting situation, for example.
But you can also create some mental distance by distracting yourself.

While you don’t want to block or avoid feelings entirely, it’s not harmful to
distract yourself until you’re in a better place to deal with them. Just make sure
you do come back to them. Healthy distractions are only temporary.

Try:

 taking a walk
 watching a funny video
 talking to a loved one
 spending a few minutes with your pet
9. Try meditation

If you practice meditation already, it might be one of your go-to methods for
coping with extreme feelings.

Meditation can help you increase your awareness of all feelings and
experiences. When you meditate, you’re teaching yourself to sit with those
feelings, to notice them without judging yourself or attempting to change them
or make them go away.

As mentioned above, learning to accept all of your emotions can make

emotional regulation easier. Meditation helps you increase those acceptance
skills. It also offers other benefits, like helping you relax and get better sleep.

10. Stay on top of stress

When you’re under a lot of stress, managing your emotions can become more
difficult. Even people who generally can control their emotions well might find
it harder in times of high tension and stress.

Reducing stress, or finding more helpful ways to manage it, can help your
emotions become more manageable.

Mindfulness practices like meditation can help with stress, too. They won’t get
rid of it, but they can make it easier to live with.

Other healthy ways to cope with stress include:

 getting enough sleep

 making time to talk (and laugh) with friends
 exercise
 spending time in nature
  making time for relaxation and hobbies

11. Talk to a therapist

If your emotions continue to feel overwhelming, it may be time to seek

professional support.

Long-term or persistent emotional dysregulation and mood swings are linked to

certain mental health conditions, including borderline personality
disorder and bipolar disorder. Trouble controlling emotions can also relate
to trauma, family issues, or other underlying concerns, Botnick explains.

A therapist can offer compassionate, judgment-free support as you:

 explore factors contributing to dysregulated emotions

 address severe mood swings
 learn how down-regulate intense feelings or up-regulate limited
emotional expression
 practice challenging and reframing feelings that cause distress

Mood swings and intense emotions can provoke negative or unwanted thoughts
that eventually trigger feelings of hopelessness or despair.

This cycle can eventually lead to unhelpful coping methods like self-harm or
even thoughts of suicide. If you begin thinking about suicide or have urges to
self-harm, talk to a trusted loved one who can help you get support right away.
5.Conclusion
Emotions play a critical role in how we live our lives, from influencing how we
engage with others in our day to day lives to affecting the decisions we make.
By understanding some of the different types of emotions, you can gain a
deeper understanding of how these emotions are expressed and the impact they
have on your behavior.

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