Emotional intelligence at work: Examples and tips

Emotional intelligence is a handy workplace ‘skill’ to have, though it’s not something you’ll often see mentioned in a job ad. More commonly referred to as 'EQ', it’s the ability to tune into your own feelings and accurately pick up on the emotions of those around you.  

EQ is often reflected in ‘soft skills’ and is just as crucial to success at work as technical knowledge or brainpower. While your skills and experience can land you a job, it’s your emotional intelligence that will help you make great working relationships, network, build rapport, and work well through challenges. 

This article breaks down what emotional intelligence looks like in the workplace, why it’s important, and how you can develop it. It also provides examples of emotional intelligence in the workplace and in leadership scenarios, to illustrate how this skill can translate into professional success.

What is emotional intelligence in the workplace?

Emotional intelligence is the ability to understand and express your own emotions, while also recognising and responding to other people’s emotions. 

When you have high emotional intelligence, you tend to be good at connecting with and relating to a wide range of people. You’re able to pause before reacting, empathise with others, and manage your feelings in healthy ways.

In the workplace, emotional intelligence plays a big role in resolving conflicts – or avoiding them in the first place. It helps you understand other people’s perspectives and find fair solutions. It's essential when working with different personalities and skill sets, to keep teams collaborating without conflict.

Why is emotional intelligence important?

Emotional intelligence isn’t always obvious, and it’s not something you can measure. But when someone has a high EQ, it benefits the whole team. 

Here are three reasons why emotional intelligence is so important at work.

1. EQ helps you manage conflicts 

Conflict happens in even the most relaxed workplaces. Maybe someone misunderstood a message or a coworker is just having a bad day. Emotional intelligence affects how you respond when tensions rise.

When you’re emotionally intelligent, you’re able to pause, reflect on how people are feeling, and react in an appropriate way. You use empathy to consider the other person’s feelings and motivations, and focus on finding a solution. EQ allows you to de-escalate tense situations and get your team back on track.

2. EQ helps you stay calm under pressure

Deadlines, peak times and unexpected setbacks can all trigger stress; emotional intelligence helps you stay centred when things get tough.

Emotional intelligence allows you to acknowledge your stress without letting it take over, so you’re better at making considered choices. Whether you’re handling a heated customer call or completing a job under time pressure, being emotionally intelligent helps you stay composed and productive. 

3. It builds trust

When you consistently speak with empathy and practice active listening, you make your teammates feel heard and respected. This behaviour makes it easy to work alongside colleagues and builds trust – an essential ingredient in any strong team.

For leaders, emotional intelligence also means making decisions with people in mind, not just processes. It allows you to lead compassionately and get everyone on the same page for success.

Examples of emotional intelligence at work

Wondering what emotional intelligence looks like in practice? Here are some everyday behaviours that show high EQ.

1. Staying open to change

Change can be uncomfortable, but it’s a constant in most jobs. Embracing change is a great sign of emotional intelligence, as it shows you can handle uncertainty and adopt a positive outlook. 

Example: Your company is changing to a new admin system and several training sessions are involved. Instead of immediately voicing a complaint, you accept the temporary inconvenience with the attitude that it'll put some variety in your day. Being able to roll with the unexpected shows emotional intelligence.

2. Taking ownership of your mistakes

Everyone slips up – the important part is how you respond. Owning your mistakes shows self-awareness and the ability to reflect on your actions.

Example: You were late for work and your teammate had to stay late. Instead of making excuses, you apologise and tell them you'll make it up to them. You make a point not to be late again.

3. Working to improve your weaknesses

Being aware of your weaknesses is an important step toward growth. People who are emotionally mature can acknowledge their blind spots and are willing to work on them. 

Example: You don't like to speak in meetings. An emotionally intelligent approach might be to set a goal to contribute at least once per team catch-up.

4. Volunteering to support your colleagues

Emotionally intelligent people notice when others are overwhelmed and empathise with their challenges. If your teammates are struggling with too much on their plate, you can step up to offer help without being asked.

Example: You know your teammate has an important deadline to meet. You volunteer to help handle urgent emails so they can focus on getting their work done.

5. Accepting criticism with grace

When you get constructive feedback, it’s natural to respond defensively or want to dismiss it altogether. Being emotionally intelligent means you can evaluate criticism rationally – even if it’s hard to hear – and look for opportunities to grow.

Example: Your boss points out that your work has a few mistakes. You listen without interrupting and take their corrections on board, saying you'll make an effort not to make the same mistakes again.

6. Using your strengths effectively

Emotional intelligence is also about knowing when and how to use your skills. You understand the appropriate situations for using your strengths.

Example: You're a great communicator. During team discussions, you listen to other people's ideas without jumping in. You know when to give your opinion and the right way to say it.

Examples of emotional intelligence in leadership

Great leaders don’t just manage people, they guide and motivate them to do their best. Emotional intelligence is essential to achieve this. 

Here are some emotionally intelligent behaviours you can display as a leader.

1. Motivating a team

An emotionally intelligent leader motivates by boosting morale, rather than through fear. Say your team is dealing with an exhausting couple of weeks at the end of the financial year. People are tired and the mood is low. Rather than ignore the problem, you come up with an idea to lift their spirits, and rally them through encouraging words and supportive actions. 

For example: “I recognise that this is a tough time for everyone, and to show my appreciation, I’m cancelling our team meeting tomorrow and changing it to a 30-minute break instead, to use as you please. There’ll be snacks and coffee in the break room. ” 

2. Communicating with empathy

As a leader, how you deliver feedback is important, because it can make the difference between encouraging someone and demotivating them. Emotionally intelligent leaders are mindful of their words and tone, because they know how much importance they carry.

Example: Say an employee made a costly mistake. You say: “I can see you’re already disappointed in how that went. Let’s have a chat about it and see how we can avoid it happening again.” You address the issue without negatively affecting their confidence.

3. Managing conflicts sensitively

Leaders should know how to approach conflicts in the workplace in a way that is fair and deescalates the problem. Emotionally intelligent leaders area able to empathise with both sides and mediate effectively - or recognise when the conflict needs to be escalated to a more senior level.

Example: Two of your employees regularly clash in meetings. You speak to each employee separately about the negative impact of their actions on the team, tell them they are both equally valued, and ask them to approach discussions more calmly.

4. Mentoring team members

A leader with high emotional intelligence goes beyond just assigning work to their team. They also support their peoples’ growth and make sure they are reaching their potential.

Example: You notice a team member who’s more enthusiastic and happy to take on new challenges. You use your one-on-one meeting to ask what skills they’d like to develop and what career path they see for themselves. You take the time to understand your team members’ aspirations and help them on their way. 

5. Regulating stress effectively

A leader with high EQ is able to stay calm under pressure. They know that showing outward signs of stress, or passing that pressure onto their team, will create tension and negatively affect morale. In stressful situations, a high-EQ leader will encourage and support team members.

Example: Your team is running late to meet a deadline, but you don’t get frustrated with them or pass your feelings of stress down to them. Instead, you approach the situation in a constructive and level-headed way. 

6. Accepting your limitations

Leaders with high EQ recognise that they are not always right. Being emotionally intelligent is knowing when to ask for help or delegate. When you can acknowledge your limitations, you’re able to address shortcomings and improve on them. You’re also happy to let others take the lead, rather than feel insecure about your weaker points.

Example: A team member has more technical knowledge than you in a certain area, you say, “I’d love for you to lead this part – you’ve got the expertise we need.” Humility is an important EQ trait to develop. 

How to improve your emotional intelligence

Like many soft skills, you can improve on your emotional intelligence with effort and practice. While some people might naturally have higher EQ than others, you can strengthen your skills by developing greater awareness of your own and others’ feelings.

Here are three ways to do it. 

1. Get 360-degree feedback

As the name suggests, 360-degree feedback comes from the people who work above, below and beside you: your peers, bosses, and those you manage.

While 360-degree feedback is a common performance review method in the workplace, it doesn’t need to be a formal exercise. The key idea here is to fill in your blind spots by getting diverse perspectives on your behaviour.

Ask for honest input from people you trust, including peers, bosses, or those you supervise. You could say, “I’m working on becoming more emotionally aware – would you be willing to share your thoughts?” Questions like:

• “When we disagree, do you feel heard and respected in the conversation?”

• “Have you seen areas where I could improve my communication?”

• “Do you feel I give space for everyone’s voice to be heard in team discussions?”

2. Practise active listening

Active listening is an important skill for emotional intelligence, as it helps you understand what people are expressing, both verbally and non-verbally. 

Make it a point to listen attentively when someone is speaking. Make eye contact, show genuine interest, and summarise what they said to show understanding: “So what I’m hearing is that the timeline was tighter than expected and that added stress – is that right?” 

At the same time, pay attention to their body language and reflect on what they seem to be feeling. Do they seem tense and anxious, or relaxed and energised? This enables you to respond with empathy. 

3. Make self-reflection a habit

Self-awareness is the foundation of emotional intelligence, and self-reflection helps you build it. When you’re aware of your feelings, you’re able to perceive how you impact those around you. You can then manage your feelings and focus on influencing others in positive ways. 

Try keeping a journal and write just a few lines at the end of each day. Reflect on what you felt today at key moments, and how these emotions may have shaped your interactions with others. You can write down:

• What did I feel most strongly today?

• How did I react in challenging moments?

• Could I have responded in a more constructive way?

As you work on building emotional intelligence, you’ll become more aware of your feelings and those of the people around you. You may notice that you’re able to tune into people’s moods better and instinctively know the best way to handle situations. As a leader, you may be able to better motivate your team and boost morale, and in your personal life you might find everyday interactions more rewarding. To summarise: there are no downsides to working on your emotional intelligence. 

FAQs

What is the definition of emotional intelligence?

Emotional intelligence, often known as EQ, is the ability to understand and manage your own emotions, while recognising and responding to others’ emotions. It involves skills like empathy, self-awareness, emotional regulation, and strong interpersonal communication.

How does emotional intelligence enhance relationship management?

When you’re emotionally intelligent, you’re more likely to listen actively, communicate with empathy, and respond calmly in tense situations. This helps you build stronger and more trusting relationships at work, whether you’re working with customers, colleagues, or managing a team.

How can emotional intelligence impact leadership? 

Leaders with high emotional intelligence are better at motivating their teams, handling conflict, managing stress, and creating psychologically safe workplaces. When people feel supported and understood, the team tends to have higher morale and stronger performance as a whole. 

What are the signs of low emotional intelligence in the workplace?

Signs of low EQ include difficulty accepting feedback, showing little empathy for colleagues, and struggling to build or maintain relationships. These behaviours can create tension, miscommunication, and poor team dynamics.

How do emotionally intelligent employees behave at work?

Emotionally intelligent employees stay calm under pressure and resolve conflicts with empathy. They make sure to listen actively and take responsibility for their actions. They’re also good at understanding their own strengths and limitations, and they work well with diverse personalities and perspectives.

How can I develop emotional intelligence?

Start by asking for feedback from people you trust, practising active listening, and reflecting on your emotional responses each day. Over time, you’ll become more aware of your impact on others and learn how to communicate more effectively and empathetically.