I am aware of my feelings, thoughts and emotions throughout the day. I notice when my mood begins to change. I accept my emotions without judgment or suppression.

I am aware of physical sensations in my body that come with my emotions. When I experience strong emotions, I am aware of the physical changes in my body.

I understand what is causing my emotions. I can see whether my emotions are helping me or creating problems. I can recognize when my emotions affect my performance. 

I am able to explain my beliefs and values. 

I can list with some detail both my strengths and weaknesses

When I get emotionally triggered by situations and/or people, I can keep disruptive emotions and reactions in check. I am able to respond to emotions appropriately by regulating and relating to them skillfully, rather than acting impulsively or reactively.

I am able to come back to balance fairly soon after I am triggered. When I am sad or upset, I can bounce back from my mood quickly.

I am able to be effective under stress. It’s easy for me to move on and start working after I get upset, sad or frustrated.

I am able to see unwanted events as temporary set-backs and learning opportunities.

I am able to constructively guide and influence my own emotions to achieve positive outcomes and promote personal growth. This includes developing self-compassion, self-confidence, and inner strength.

When interacting with others, I am easily able to sense and understand other people’s feelings and perspectives. I find it easy to pick up cues.

I listen attentively. When in a conversation, I rarely think about what I am going to say before the other person has finished speaking. I take an active interest in their concerns. I look to learn what motivates them and is important to them.

I find it easy to put myself in other people’s shoes. When working with someone, I consider that individual’s unique work style preferences. Before giving someone feedback, I try to imagine how I would feel if I were in his/her place.

I find it easy to read and understand the emotional dynamics and relationships in my social networks. I understand the culture, values and unspoken rules.

I know who has the power and who are the influencers in social networks. I understand the informal processes to get things done.

I know how to have a positive impact on others. I know well how to express my ideas in a way that they appeal to others.

I know how to persuade or convince others to gain support for an agenda. I know how to get support from key people when I need to convince others. I can anticipate how others will respond.

I know how to communicate different positions effectively and find solutions all can endorse.

I am good at creating group synergy in pursuing collective goals. I know how to create a sense of working together with others interdependently, not separately or competitively.

I am able to articulate an inspiring vision. I am able to guide people to bring out their best and get the job done.