Emotional Regulation


Self-awareness is the ability to know one's emotions, strengths, weaknesses, drives, values and goals and recognize their impact on others while using conscious thoughts and feelings to guide decisions and behavior.

Biggest tip anyone can give you to improve self-awareness: S L O W D O W N.

You cannot connect with your body — which is where your emotions manifest — if you don’t pay attention to it… and I don’t mean staring in the mirror at your beautiful face! Slow down and connect with how you feel inside via gentle exercise where you can pay attention to your body such as yoga, stretching, walking; meditate; journal — while pausing to pay attention to how you are feeling in the body (and don’t just focus on thoughts in your head).

Direct attention to the sensations inside the body.

Quiz Items:

I can recognize my emotions as I experience them.

I know my strengths and weaknesses.

I ask people for feedback on what I do well, and how I can improve.


Self-regulation involves managing one's emotions and behaviors as well as adapting to changing circumstances. One tip to improve self-regulation: Use the Notice, Acknowledge, Choose technique.

Quiz Items:

I lose my temper when I feel frustrated.

I know how to calm myself down when I feel anxious or upset.

I find it difficult to move on when I feel frustrated or unhappy.

I avoid conflict and negotiations.

Social Skill

Social skills includes managing relationships to influence and persuade people in the desired direction. The foundation of social skills is a genuine affection for humans. Skills can be improved through deepening your connection to others by practicing:

  • Inclusion — so that you can come to believe, “they are just like me.”

  • Gratitude — so that you can come to believe, “I am thankful for all the people that help make my life possible, including the garbage person.”

  • Compassion for Others — so that you can press pause on judgment and broaden your understanding of the person and situation in order to make your understanding closer to reality.

Quiz Items:

People have told me that I'm a good listener.

I enjoy organizing groups.

I use active listening skills when people speak to me. 


Empathy is the ability to understand and relate to other people's feelings and consider them when making decisions.

Quiz Items:

I find it difficult to read other people's emotions. 

I struggle to build rapport with others. 


Motivation is being driven intrinsically to achieve for the sake of achievement.

Quiz Items:

I find it hard to focus on something over the long term.

I feel that I don't enjoy my work.

I set long-term goals, and review my progress regularly.