Boosting Your Eq: A Comprehensive Guide to Using Emotional Intelligence to Become More Successful In Life, Love, and Career

After a few days, your answers to these questions may look something like this:
I am a bad person and no one loves me.
I got in a big fight with my husband.
I have a loving husband who demonstrates his love to me every day with some random acts of attention.
I still would be a bad person and no one would love me. If my belief is true, nothing would really change much.
I would start realizing that I am not a bad person and people actually love me. This means that I am not a bad person and people do love me.

include it into your daily routine for at least 3-4 weeks. Start by asking yourself the following questions:
What self-defeating, negative thoughts do I want to get rid of?
What specific things is this negative thought based on?
What counter evidence is there that shows how this belief is false (or at least overly exaggerated)?
What is the worst thing that could happen to me if this belief turns out to be true?
What is the best thing that could happen to me if this belief turns out to be false?

This must be my body telling me that I love her.
After you have completed this part you can continue to the most important part of the method.
3) Searching for patterns (Duration: 1-2 days)
When finishing the sampling phase of the descriptive experience sampling, you will again need to review your notes. This time you should not focus on each individual entry, but rather your personal experiences during those two weeks in general. The main point of this phase is to identify your emotions in a particular situation and the behaviors or physical sensations that were associated with them.
First, you will have to focus on yourself, your emotions and how they connect to your behavior. Secondly, you will need to focus on the emotions and behavior of the other people that were involved in the situation. If your entry included a coworker, who was angrily staring at you because you started to ignore him in order to finish your entry, try to figure out what made him act like that and what he was feeling at the time.
At this point, this shouldn’t be too difficult to do. After all, your ability to perceive emotions in yourself and in others (or in other words your level of emotional intelligence) should have increased enough to do this properly. You will also start to notice how your increased emotional awareness has started to improve your relationships with others.