EQ Journal 2024 Workplace Preparation 1
Workplace
Preparation
Emotional
Intelligence:
Journal
Template (Part
1)
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EQ Journal 2024 Workplace Preparation 2
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EQ Journal 2024 Workplace Preparation 3
Journal Activity 1: The Components of Emotions
Think back to a situation in your life when you experienced an
intense (very strong) emotion.
1. Describe the situation. What happened?
2. Name the emotion/s that you felt:
3. Now, break this emotion down into the four components we
have discussed.
Sensory:
Thoughts:
a) I thought that
b) What belief/s influenced how you thought about the
situation:
I believe that
Feeling/s:
I felt
Action/s:
What did you do?
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EQ Journal 2024 Workplace Preparation 4
Journal Activity 2: My Beliefs and Values
1. Look at the list of values given on page 10 of the notes.
2. List the 5 values that are most important to you.
3. You must list values from at least 3 different categories of
values (physical, relationship, moral etc).
4. Then, identify the belief that underlies each value that you
have listed.
Category Value Belief
I believe that
I believe that
I believe that
I believe that
I believe that
5. When (e.g. home, school, church etc) are you not always able
to behave according to one or more of the values listed above?
Explain why this is the case for each of the examples which you
give.
a)
b)
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EQ Journal 2024 Workplace Preparation 5
Journal Activity 3: Positive and Negative
Emotions
1. Give one example of a positive emotion that you experience.
Explain how it has a positive effect in your life.
a) Emotion:
b) Effect:
2. Give one example of a negative emotion that you
experience. Explain how it has either a positive or a negative
effect in your life.
a) Emotion:
b) Does it have a helpful or a harmful effect in your life?
c) How is the emotion harmful or helpful in your life?
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EQ Journal 2024 Workplace Preparation 6
Journal Activity 4: My Emotional Masks
Think of a situation or environment in which your real emotions
were/are hidden under an emotional mask:
1. Describe the situation/environment:
2. What emotion/s did/do you show to the people?
3. What emotion/s was being hidden by this mask?
4. Why did/do you feel as if you had to hide your real emotion/s
with the mask?
5. What do you experience when you hide this/these emotions?
Journal Activity 5: Socialisation and Values
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1. Name an issue that you feel very strongly about (e.g. religion,
homosexuality, honesty, respect, cheating, fairness, culture etc):
Issue:
2. What do you believe about this issue?
3. Past: Explain how your opinions and emotional response to this
issue have been shaped by the process of socialisation by
discussing:
a) Who influenced your beliefs and values about this issue?
b) What did this person/people believe about this issue?
4. Present: Explain how this socialisation affected your response
to a recent situation in which this issue arose:
a) Give a brief description of the situation.
b) What did you feel?
c) What did you do in this situation?
d) How did your beliefs and values affect your response?
Journal Activity 6: My Family’s Emotional Control
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1. What would you say was the general emotional atmosphere in
your home when you were growing up?
2. Explain how your family deal with their emotions. In other
words, how do your parents, grandparents, brothers, sisters, etc,
deal with their feelings?
3. Keeping in mind your response to the question above, answer
the following questions:
a) How do you deal with your emotions?
b) List any similarities between how you and your family
members handle and express emotions.
c) List any differences between how you and your family
members handle and express emotions.
d) Is there anything about the way in which you handle and
express emotions that you think you should change? Explain
your answer.
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EQ Journal 2024 Workplace Preparation 9
Journal Activity 7: My Empowering Beliefs and
Values
1. Write down two of your empowering beliefs that have made it
easier for you to deal with your first year of university.
2. Explain why these beliefs are empowering.
3. List the values that come from these beliefs.
4. Explain how these beliefs influenced how you have behaved.
5. Explain how these beliefs have affected your emotions.
Empowering Belief 1
I believe that
The value/values that come/s from this belief:
Therefore is important to me
and is important to me
How does this belief affect your emotions?
How does this belief and these values affect your behaviour?
This belief is empowering because:
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EQ Journal 2024 Workplace Preparation 10
Empowering Belief 2
I believe that
The value/values that come/s from this belief:
Therefore is important to me
and is important to me
How does this belief affect your emotions?
How does this belief and these values affect your behaviour?
This belief is empowering because:
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EQ Journal 2024 Workplace Preparation 11
Journal Activity 8: Disempowering Beliefs
1. Write down two of your disempowering beliefs that have made
it difficult for you to deal with your first year of university.
2. Explain how these beliefs have influenced how you behave.
3. Explain how these beliefs have affected your emotions.
4. Explain why these beliefs are disempowering.
5. Find an alternative, empowering belief that could replace the
disempowering belief.
Disempowering Belief 1
I believe that
How has this belief affected your emotions?
How has this belief affected your behaviour?
This belief is disempowering because:
An alternative empowering belief would be:
Disempowering Belief 2
I believe that
How has this belief affected your emotions?
How has this belief affected your behaviour?
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Tthis belief is disempowering because:
An alternative empowering belief would be:
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EQ Journal 2024 Workplace Preparation 13
Journal Activity 9: Conflict of Values
1. a) Give an example of one of your values that conflicts with a
one or more of your family’s values. State your family’s values as
well as your own.
b) How do you feel when you experience this conflict of values?
c) How do you resolve this conflict of values?
2. a) Give an example of one of your values that conflicts with one
or more of your closest friends’ values. State your friends’ values
as well as your own.
b) How do you feel when you experience this conflict of values?
c) How do you resolve this conflict of values?
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3. a) Give an example of one of your values that conflicts with
a one or more of your church, community or culture’s values.
b) How do you feel when you experience this conflict of
values?
c) How do you resolve this conflict of values?
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