Emotional intelligence does not mean that you never get upset. Emotional Intelligence is about knowing how to respond when you are upset. To be human is to feel — emotions are part of our survival system. They release hormones and neurotransmitters into our bloodstream to prepare our body for action. When we get into an argument, our mind can convince our body that we’re in danger. The chemicals released in those moments pull resources away from higher-order thinking. Survival gets prioritized over complex thought, and this is where things can spiral. If we can’t think rationally, we’re far more likely to make the situation worse. This is why certain practices can help reduce the impact of that cognitive impairment and keep you grounded when emotions run high. Here are a few practical exercises you can introduce into your day-to-day: 1️⃣ The 10-Second PauseBefore reacting, pause for 10 seconds and take one slow breath. This interrupts the emotional spike and gives your prefrontal cortex a chance to come back online. 2️⃣ Name the EmotionSay (out loud or in your mind): “I’m feeling angry / overwhelmed / tense.”Labeling the emotion decreases amygdala activation and increases emotional clarity. 3️⃣ Change Your PhysiologyStand up, stretch your hands, unclench your jaw, roll your shoulders.Loosening the body sends a signal to the nervous system that the threat has decreased. 4️⃣ Redirect the FocusAsk yourself: “What is the actual problem I’m trying to solve here?”This shifts you out of emotional reaction and back into intentional action. 5️⃣ Practice Micro-RecoveryIf you feel escalation: take a 2-minute break, drink water, step outside, or walk to another room. Physical interruption = emotional reset. what other things work for you when you start feeling upset?

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