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17-March's Online Workshop Speedy 30 Recap

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如何提高情商,避免情绪崩溃?Ladies Who Tech的常驻培训师及首席教练Ana Ramos 本周二分享“个人成长与情商 - 扩大你的个人影响力”的方法。我们来快速的回顾下本次讲座的重点。
How can you boost your EQ and avoid emotional breakdowns? Today, Ladies Who Tech's Resident Lead Facilitator and Executive Coach, Ana Ramos, answered these questions through her presentation on "Emotional Intelligence – Expanding Your Personal Influence". Here are a quick recap and key takeaways from today's Speedy 30 webinar.

情商EQ是管理自我、自我情绪以及自我和他人关系的能力,以便我们能够实现我们的意愿和目标。

情商模型的5个方面
1. 自我意识和控制
2. 共情能力
3. 社交能力(或社交技能)
4. 个人影响(领导或激励他人)
5. 目标和远见的掌握
The 5 Areas of Emotional Intelligence Model
1. Self-Awareness and Control
2. Empathy
3. Social Expertness (or Social Skills)
4. Personal Influence (Leading or Motivating Others)
5. Mastery of Purpose and Vision

如何提高你的情商?
了解你自己,了解你的情绪-延缓,识别和善用你的情绪
需要考虑的问题:
• 这种想法有助于我解决问题吗?
• 这 ___ 让我感觉到 ____ ?
• 还可能意味着什么 [代入具体情况或涉及到的人]?
“退一步”的方法有助于在消极情绪爆发之前帮助我们有效地识别和管理它们
How to Boost your EQ?
Know Yourself, Know Your Emotions – Pause, Identify and Use your emotions
Questions to consider:
• Is this thinking helping me solve my problem?
• Is this ___ making me feel ___?
• What else does [insert here situation or person] may mean?

2. 学习如何理解周围环境-观察、注意、倾听
需要考虑的行动:
• 花时间观察周围环境
• 注意非言语线索(对方的肢体语言等)
• 尝试改变思考问题的角度
2. Learn how to read the room – Observe, Pay attention, Listen
Actions to consider:
• Take time and observe around
• Pay attention to non-verbal clues
• Try to imagine change in perspective

3. 整合实时反馈-学习如何给予和接收反馈
需要考虑的行动:
• 识别你的情绪开关并延迟开启它们!
• 反馈是珍贵的礼物
• 这不是关于我,而是关于 ______ [在此处代入项目名称、情况、问题]
3. Integrate Real-Time Feedback – Learn how to give and receive feedback
Action to consider:
• Identify your emotional triggers and pause them!
• Feedback as precious GIFT
• It is not about ME but about ________ [insert project name, situation, problem here]

4. 延迟- 延缓回答会帮助你找到适当的回应,防止说出以后后悔的话
需要考虑的问题:
在激烈的谈话中
• 对方心情如何?他或她是否焦虑、愤怒、恼怒、紧张、失望?
• 我的心情如何?
• 我能做些什么/说些什么让我们俩感觉好点?
4. Pause – Pausing will help you find the appropriate response, instead of saying thing you'll later regret
Questions to consider:
During high energy conversation or heated ones
• What mood is the other person in? Is he or she anxious, angry, annoyed, stressed, disappointed?
• What mood am I in?
• What can I do/say to make both of us feel better?

5. 感同身受!设身处地为别人着想
需要考虑的行动:
• 也许那个人在经历些不顺心的事
• 有什么事你可能没有留意到吗?
每个人心里都会有不顺心的事!
5. Empathize! Put yourself in the shoes of others purposely
Actions to consider:
• Create a narrative of what that person may be going through
• Is there something you may not be aware of?
Everyone has something going on!

6. 练习主动倾听-真正的倾听会带来不同!
需要考虑的行动:
• 专注谈话
• 为他人的想法留出空间
• 沉默可以成为朋友,不要打断!
• 尝试转述对方的话来确认理解无误
• 表现出对谈话内容的兴趣,提出问题!
6. Practice Active Listening – Real listening makes the difference!
Actions to consider:
• Be fully present in the conversation
• Give space to other's ideas
• Silence can be a friend, don't interrupt!
• Try paraphrasing for better understanding
• Demonstrate interest, ask questions!

7. 练习自我反省-养成习惯
需要考虑的行动:
• 认真反思自己的生活
• 每天选择3到5次进行“情绪检查”
• 接受自己的任何情绪
• 尝试寻找模式并优化你的生活
要避免的陷阱:自我厌恶!
7. Practice Self-Reflection – Make it a habit
Actions to consider:
• Deliberately reflect on your days
• Pick 3 or 5 times a day for a “mood check”
 • Embrace whatever emotions you may find
• Try to find patterns and optimize your life around them
Trap to avoid: Self-loathing!

情商EQ在建立令人满意的关系中和在工作中取得成功至关重要,需要我们勤加练习!

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