Regular training in emotional intelligence fosters better relationships & decision-making, leading to improved wellbeing & workplace performance.
Some of the most inspiring moments in therapy are when clients share their emotional success stories, examples of the hard work they’ve put into their emotional healing.
One such client was the once-worried teacher who noticed a struggling student and privately validated their emotions without shaming.
The overwhelmed nurse shared how she recognized her increased anxiety and took a moment to ground herself before resuming patient care with presence and compassion.
The new wife who told me how she breathed through her difficult emotions, understanding their link to intergenerational patterns she wants to break before starting her own family.
What we’re seeing in each of these situations is emotional intelligence in action. This article details how this skill profoundly shapes relationships, performance, and wellbeing and ways emotional intelligence training can improve all dimensions of your life.
Before you continue, we thought you might like to download our five positive psychology tools for free. These science-based exercises will enhance your ability to understand and work with your emotions and will also give you the tools to foster the emotional intelligence of your clients, students, or employees.
Emotional intelligence training is a structured process that helps individuals increase their awareness of emotions and improve the way they respond, communicate, and relate during emotionally charged situations.
Your emotional intelligence training starts with cultivating a set of adaptable skills: emotional awareness, emotional regulation, empathy, social skills, and motivation under stress or challenging situations (Goleman, 1995).
The goal of emotional intelligence training is to move from unconscious reactions to intentional responses and to build stronger, more attuned relationships.
The 5 Components of Emotional Intelligence
In my practice I’ve had many clients who struggled with emotional intelligence. But here is something that I have learned: It is not because they lacked empathy or care. Past experiences, including attachment trauma, interfered with or limited their emotional development. It was unsafe for them to be vulnerable. Why would they explore challenging emotions if they were taught that doing so was dangerous?
For example, growing up in an environment where emotions were dismissed, punished, or left unexplored can lead someone to suppress their feelings or misinterpret others’ emotions.
Chronic stress, trauma, or environments that reward performance over connection can also dull emotional attunement. As a result, individuals find themselves reacting impulsively, shutting down emotionally, misreading social cues, or feeling disconnected from their own internal states (Copley, 2023).
As a trauma therapist, I know that incorporating emotional intelligence training as part of clients’ therapeutic goals helps them rewire patterns such as these. It often begins with slowing down emotional reactivity and becoming aware of the emotions and sensations unfolding in the present moment.
Such mindfulness can look like pausing when anger flares instead of lashing out or learning to sit with discomfort long enough to ask, “What’s really going on here?”
It involves honest self-reflection. For many of my clients, they have to understand their own emotional triggers, identify their strengths and blind spots, and learn when to ask for support.
Another factor to emphasize is communication, such as active listening, nonverbal cues, and expressing needs in a way that’s clear and considerate (David, 2016). Over time, emotional intelligence training builds both competence and confidence, key ingredients in self-trust.
The Best EI Course: Emotional Intelligence X
If you’re looking for a comprehensive, science-based emotional intelligence (EI) course, our Emotional Intelligence X program is an outstanding option.
Built on the latest research in emotional intelligence, this on-demand, eight-session, train-the-trainer package has been created for practitioners, educators, and leaders who want to integrate emotional intelligence training into their personal or professional lives.
The Emotional Intelligence X program includes:
A coaching manual
Participant workbooks
Professional-grade video content
Engaging worksheets
Slide decks
Trainer guides
Rights to adapt the material as you see fit for your own program
Each session in the course focuses on a key pillar of emotional intelligence. It begins with an intuitive model that helps participants visualize the core components of human functioning and their relationship to emotional intelligence.
From there, students learn what emotions really are, how to improve emotional awareness, ways to examine beliefs about emotions, and the importance of uncovering the needs and values behind emotional reactions.
Later sessions offer practical tools for emotional regulation, expressing them effectively, and crafting a personalized plan to carry EI skills into everyday life.
This program consistently earns top marks, with 84% of participants giving it a five-star rating. Users frequently praise the depth of its content, as well as the accessibility and professionalism of its delivery.
New professionals shared their enthusiasm:
“Emotional Intelligence X revolutionized my practice! As a new positive psychology practitioner, this 8-week kit is a goldmine. With ready-made sessions, marketing materials, and white label rights, I hit the ground running. It’s saved me countless hours and boosted my confidence.”
Another reviewer highlighted the program’s emotional resonance:
“The audio and visual presentations were a joy to follow, and I am grateful for the learning experience they provided… The sessions were not just informative; they were transformative. They vibrated my understanding, consciously and unconsciously, and left a lasting impact on my learning journey.”
As you can see, this course provides the structure and tools that can be used in various settings.
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9 Reasons EI Training Matters
In today’s world, personal wellbeing, relationship intimacy, and leadership success hinge on how well we relate to ourselves and connect with others. Focusing on EI development techniques equips individuals with the ability to navigate stress, communicate effectively, manage relationships, and make better decisions across all areas of life (Bradberry, 2025).
Below are several reasons emotional intelligence training matters:
Improves decision-making
By teaching people how to recognize and regulate their emotions, emotional intelligence training helps prevent impulsive reactions and encourages more thoughtful, balanced choices.
Builds stronger relationships
People with high emotional intelligence are better at managing conflict, expressing their needs, and responding with empathy. These are key ingredients in healthy personal and professional relationships (Parsakia at al., 2023).
Enhances performance in the workplace
Studies show a direct correlation between emotional intelligence and job performance, particularly in roles that rely on collaboration, adaptability, and leadership (Woldemichael & Shato, (2025).
Supports mental health and emotional wellbeing
Learning how to identify and process emotions reduces stress, anxiety, and burnout by fostering healthier coping strategies and self-awareness (Tan et al., 2022).
It deepens intimacy in relationships
Being attuned to emotions and sensitive to those of others promotes vulnerability, emotional safety, and deeper connection with romantic partners and other loved ones.
It fosters self-trust
Emotional intelligence strengthens the ability to accurately interpret internal signals. This can help build confidence in personal decisions, boundaries, and emotional responses.
Increases resilience and adaptability
Those trained in EI are better equipped to handle change, bounce back from setbacks, and stay grounded in the face of uncertainty.
Strengthens communication skills
Emotional intelligence training is designed to improve verbal and nonverbal communication by helping individuals tune in to tone, body language, and emotional context. Ultimately, emotionally intelligent interactions are more effective and authentic.
Fosters inclusive, empathetic communities
When people develop empathy and perspective-taking skills, it contributes to more compassionate classrooms, workplaces, and relationships where everyone feels seen and valued.
Emotional intelligence training is a professional asset and a life skill that shapes how people connect, cope, and grow. It transforms how clients understand themselves and engage with the world around them in various settings (Bradberry, 2025).
For more ways to foster this skill, we recommend the video 6 Steps to Improve Your Emotional Intelligence.
6 Steps to improve your emotional intelligence - Ramona Hacker
Emotional Intelligence Courses for Different Settings
While emotional intelligence training is universally beneficial, its teaching and application methods can vary depending on the setting. From classrooms to boardrooms, therapy offices to date nights, the right emotional intelligence course can empower people to lead more connected, effective, and meaningful lives.
Below are some of the most highly regarded emotional intelligence programs tailored for key settings.
1. Leadership: Emotional Intelligence in Leadership – Harvard Division of Continuing Education
Promoting emotional intelligence for leaders, this prestigious program strengthens self-awareness, manages emotional reactivity, and builds more resilient teams.
Offered both online and in person, it features 360-degree assessments, reflective practices, and peer collaboration to deepen emotional leadership.
2. Workplace: Emotional Intelligence Training – TalentSmartEQ
Used by over 75% of Fortune 500 companies, this corporate-ready training focuses on key EI skills that boost performance, collaboration, and conflict resolution.
Backed by research from cofounder Travis Bradberry, it offers in-depth assessments and practical strategies tailored to teams and organizations.
3. Relationships: Gottman Relationship Courses – The Gottman Institute
The Gottman Institute offers one of the most respected collections of research-based programs for couples looking to strengthen emotional intelligence in their relationships.
With courses covering topics like managing conflict, building intimacy, enhancing communication, and repairing after betrayal, these resources help partners understand and respond to each other’s emotional needs with greater empathy and skill.
4. Teaching & Education: EQ Educator Certification – Six Seconds
This comprehensive certification empowers educators to integrate emotional intelligence and social–emotional learning in classrooms and curricula.
While it is a globally respected framework for other professional settings, it specifically has relevant tools designed for schools and educational leaders.
6. Personal Growth: Emotional Intelligence Coaching Certification – Daniel Goleman Emotional Intelligence
This in-depth certification blends neuroscience, mindfulness, and behavioral science into a powerful curriculum for self-development.
Participants gain practical tools to enhance self-awareness, resilience, empathy, and communication. The goal is to build emotional mastery in everyday life.
Specific, evidence-based techniques can meaningfully enhance emotional skills like self-awareness, regulation, empathy, and social communication (Lynn, 2013).
Much to the delight of therapists and coaches, emerging studies from psychology, neuroscience, and education have revealed precise interventions that promote measurable improvements in emotional intelligence (Coronado-Maldonado & Benítez-Márquez, 2023; Gilar-Corbi et al., 2019).
Below are science-backed techniques used in emotional intelligence training. These evidence-based strategies provide therapists and coaches with a powerful tool kit to support the development of emotional intelligence in a focused and structured way. When used consistently, these interventions can transform how clients feel, think, relate, lead, and connect.
1. Emotion labeling and affective journaling
Encouraging clients to name their emotions as they arise and reflect on them in written form improves emotional awareness and self-regulation (Torre & Lieberman, 2018).
Affective journaling strengthens the neural pathways tied to emotion recognition. Through this exercise, you can foster more precise and emotional attunement and control.
2. Mindfulness-based attention exercises
Incorporating mindfulness practices, such as focused breathing and body scans, helps increase present-moment awareness and reduces emotional reactivity (Sharma et al., 2025).
Using mindfulness training has been shown to strengthen the neural circuitry associated with emotional regulation and attention.
3. Perspective-taking and role-play
Mortillaro and Schlegel (2023) discusses foundational components of emotion understanding and recognition, which support the value of perspective-taking. Structured role-play exercises is one way this can be done to enhance empathy and consideration.
In my experience, it helps each person feel seen and understood. Perspective-taking is especially well suited for relationship emotional intelligence training as clients build compassion and reduce egocentric bias in conflict situations.
4. Cognitive reappraisal exercises
Teaching clients how to reinterpret negative events in a more positive, or at least in a neutral light, evokes resiliency (David, 2016).
Cognitive reappraisal can reduce emotional distress and enhance self-regulation capacity. It is a core tool in both cognitive-behavioral and emotion-focused coaching frameworks (David, 2016).
5. Socratic questioning and emotional belief work
I have personally found helping clients uncover and challenge unhelpful emotional beliefs using Socratic questioning increases emotional flexibility and openness. One Socratic question I use in my therapy with clients is: “When you were a child, did you ever need someone to see your emotions without labeling you as weak? What was that like?”
Recent research has linked changes in emotion-related schemas to greater EI over time (Mortillaro & Schlegel, 2023).
6. The “if-then” emotion regulation plan
Teaching clients to use implementation intentions such as, “If I feel anxious in the meeting, then I will ground myself with deep breaths” has been shown to strengthen automatic emotional control and reduce impulsivity under stress (Chen, 2020). Making sure the “if-then” statements are logical and healthy is vital.
Online vs. In-Person Training: What Works Best?
When it comes to emotional intelligence training, the delivery format can significantly shape the learning experience.
Both online and in-person methods offer unique benefits and potential limitations. Ultimately, the “best” option is highly individual.
Online emotional intelligence training offers flexibility. Learners can engage with material at their own pace, revisit modules as needed, and access global experts without leaving home.
This format is ideal for self-directed learners, busy professionals, or those in remote areas. It also allows for scalable delivery, which is more ideal for organizations looking to train large teams. However, the virtual format can lack real-time emotional feedback, spontaneous interpersonal dynamics, and the depth of connection that often emerges in face-to-face settings.
In-person emotional intelligence training, on the other hand, creates powerful opportunities for embodied learning and relational practice. Participants benefit from live coaching, nonverbal feedback, group dynamics, and hands-on exercises that replicate real-life emotional situations.
These trainings can be more immersive and emotionally impactful. That said, they may require travel, greater time commitments, and higher financial investment, which may not be accessible for everyone.
Ultimately, the best format depends on personal learning preferences, goals, budget, accessibility, and the emotional complexity of the work.
How to Integrate Emotional Intelligence Training Into the Workplace
Integrating EI in the workplace improves communication and fosters a culture of empathy and resilience (Hasson, 2014). Emotional intelligence for employees creates a space to offer and receive feedback without defensiveness and a psychologically stimulating environment for innovation and growth.
The following ideas are ways to integrate emotional intelligence training into the workplace (Andreev, 2025):
Offer workshops and training
Provide formal opportunities to learn EI skills like emotion regulation, perspective taking, and effective communication.
Incorporate group activities
Use role-play, card decks, or scenario-based exercises to encourage experiential learning and team empathy.
Promote reflection and self-awareness
Encourage journaling or regular debriefs to help employees process emotional responses and triggers.
Model mindful pauses
Teach staff to slow down and reflect before reacting, especially during high-stress or high-stakes interactions.
Foster empathy through curiosity
Guide employees to ask, “What’s really going on beneath this behavior?” to better navigate emotional dynamics.
Reframe criticism as growth
Create a culture that views feedback as a chance to learn, starting with leadership modeling emotional resilience.
Ultimately, emotional intelligence is a skill that grows with consistent practice. As workplaces normalize empathy, reflection, and clear communication, emotional intelligence becomes a more natural way of working.
17 Exercises To Develop Emotional Intelligence
These 17 Emotional Intelligence Exercises [PDF] will help others strengthen their relationships, lower stress, and enhance their wellbeing through improved EQ.
As mentioned, if you are ready for a deep dive into your own emotional intelligence training, there is no better place to start than our Emotional Intelligence X program.
But if baby steps are more in line with what you need, we recommend reading these articles:
Our Skills for Regulating Emotions worksheet helps individuals build emotional intelligence by identifying emotions, triggers, and coping strategies. It walks readers through a process of exploring emotions to promote greater self-awareness, such as identifying positive events, learning how to fact-check emotions, and being intentional with how you take action.
And lastly, for a helpful exercise, please check out The RATE Worksheet, which walks you through unpacking challenging emotions and expressing feelings in healthier ways.
If you’re looking for more science-based ways to help others develop emotional intelligence, this collection contains 17 validated EI tools for practitioners. Use them to help others understand and use their emotions to their advantage.
A Take-Home Message
What I have learned in my own journey toward emotional intelligence is the importance of knowing not simply what emotional intelligence is, but how to embody it in your life.
Whether you’re a leader guiding a team, an educator nurturing young minds, or an individual seeking deeper connection and self-mastery, emotional intelligence training offers a pathway to greater self-trust and relational strength.
Emotional intelligence is a readily acquired skill that evolves with intention, practice, and reflection. If you are looking to pursue emotional skills development, whether it is for your personal life or a professional endeavor, we recommend those proven to be grounded in science-backed techniques, engaging learning formats, and intentional integration into daily life.
Yes, like a muscle, emotional intelligence grows stronger with intention, reflection, and regular use (Bradberry, 2025).
How long does it take to improve EI?
It depends on the person. However, with regular practice, most people begin noticing improvements in a matter of weeks, especially when supported by a coaching program (Bradberry, 2025).
What are the benefits of EI training in the workplace?
Training emotional intelligence at work improves teamwork, leadership, conflict resolution, and overall job satisfaction (Andreev, 2025).
Bradberry, T. (2025). The new emotional intelligence. Simon & Schuster.
Chen, S., Yu, K., Yang, J., & Yuan, J. (2020). Automatic reappraisal-based implementation intention produces early and sustainable emotion regulation effects: Event-related potential evidence. Frontiers in Behavioral Neuroscience, 14, 89. https://doi.org/10.3389/fnbeh.2020.00089
Copley, L. (2023). Loving you is hurting me: A new approach to healing trauma bonds and creating authentic connection. Grand Central Publishing/Hachette.
Coronado-Maldonado, I., & Benítez-Márquez, M.-D. (2023). Emotional intelligence, leadership, and work teams: A hybrid literature review. Heliyon, 9(10). https://doi.org/10.1016/j.heliyon.2023.e20356
David, S. (2016). Emotional agility: Get unstuck, embrace change, and thrive in work and life. Avery.
Gilar-Corbi, R., Pozo-Rico, T., Sánchez, B., & Castejón, J.-L. (2019). Can emotional intelligence be improved? A randomized experimental study of a business-oriented EI training program for senior managers. PLOS ONE, 14(10), Article e0224254. https://doi.org/10.1371/journal.pone.0224254
Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam Books.
Hasson, G. (2014). Emotional intelligence: Managing emotions to make a positive impact on your life and career. John Wiley & Sons.
Lynn, A. B. (2013). The emotional intelligence activity book: 50 Activities for promoting EQ at work. AMACOM.
Mortillaro, M., & Schlegel, K. (2023). Embracing the emotion in emotional intelligence measurement: Insights from emotion theory and research. Journal of Intelligence, 11(11), 210. https://doi.org/10.3390/jintelligence11110210
Parsakia, K., Rostami, M., & Saadati, S. M. (2023). The relationship between emotional intelligence and marital conflicts using Actor–Partner Interdependence Model. Journal of Psychosociological Research in Family and Culture, 1(1), 23–28. https://doi.org/10.61838/kman.jprfc.1.1.6
Sharma, N., Agrawal, M., Rushi, Ayyub, S., & Rai, D. (2025). Mindfulness-based interventions for emotional dysregulation in adolescents: A systematic review. Annals of Neurosciences, 0(0). https://doi.org/10.1177/09727531251355311
Tan, T. Y., Wachsmuth, L., & Tugade, M. M. (2022). Emotional nuance: Examining positive emotional granularity and well-being. Frontiers in Psychology, 13, Article 715966. https://doi.org/10.3389/fpsyg.2022.715966
Torre, J. B., & Lieberman, M. D. (2018). Putting feelings into words: Affect labeling as implicit emotion regulation. Emotion Review, 10(2), 116–124. https://doi.org/10.1177/1754073917742706
Woldemichael, A. W., & Shato, G. A. (2025). The role of emotional intelligence and conflict management in job satisfaction and teamwork: A systematic review. Public Health Challenges, 4(2), Article e70054. https://doi.org/10.1002/puh2.70054
About the author
Laura Copley, Ph.D. offers her insight on healing complex trauma as a therapist, podcast host of "Tough Love with Dr. Laura Copley", and at speaking engagements around the world. Recently, she released her first book called "Loving You is Hurting Me," a self-improvement book on trauma bonding that blends storytelling, psychoeducation, and powerful activities and strategies that lead to Post-Traumatic Growth.
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What our readers think
Micha
on September 1, 2025 at 15:09
I always learn so much by reading the articles on PP.com. Thank you!
Some of the most inspiring moments in therapy are when clients share their emotional success stories, examples of the hard work they’ve put into their emotional healing.
When it comes to emotional intelligence training, the delivery format can significantly shape the learning experience.
What our readers think
I always learn so much by reading the articles on PP.com. Thank you!