Halloo BestieSmart semuanya. Gimana nih kabarnya? Masih semangat nggak nih dalam menambah pengetahuan dan literasi seputar Psikologis? Ayo semangat, karena kali ini MinSmart akan membagikan tips and trick seputar cara mengelola emosi dengan baik. Penasaran gimana caranya? Yuk kita baca artikelnya sama-sama!
Di zaman modern seperti saat ini, banyak tantangan dan tekanan yang dihadapi oleh individu. Kemampuan untuk dapat mengelola emosi dan hubungan interpersonal menjadi sangat penting. Individu dituntut untuk memiliki kecerdasan emosional yang baik agar dapat membangun lingkungan yang sehat dan tentunya pribadi yang sehat.
Menurut tokoh salah satu tokoh Psikologi terkemuka yaitu Daniel Goleman (1995), kecerdasan emosi merupakan kemampuan untuk mengenali emosi diri, mengelola emosi, memotivasi diri, mengenali emosi orang lain atau berempati, juga membangun hubungan sosial. Selain itu, Bar-On (1997) menyatakan bahwa kecerdasan emosional merupakan serangkaian kemampuan, kompetensi, dan fasilitator emosional yang mempengaruhi kemampuan individu dalam mengekspresikan diri, menjalin hubungan sosial dan mengatasi tuntutan dan tekanan.
Secara ringkas, individu dapat dikatakan memiliki kecerdasan emosi jika memiliki kriteria berikut, yaitu:
- Mampu mengenali emosinya sendiri
- Mampu mengendalikan emosinya sesuai dengan kondidi dan keadaan yang sedang dihadapi
- Mampu menggunakan emosinya untuk meningkatkan motivasi
- Mampu mengenali emosi orang lain dengan berempati
- Mampu berinteraksi secara positif dengan orang lain.
Mengelola emosi adalah salah satu cara untuk dapat mengetahui apa yang ada dibalik sebuah perasaan yang sedang dirasakan dan mempelajari bagaimana cara mengatasinya. Mengelola emosi merupakan suatu bentuk kemampuan yang menggunakan pikiran, nalar dan perilaku agar dapat tetap terjadi keseimbangan dalam diri individu. Mengelola emosi penting dilakukan agar emosi yang muncul secara berlebihan tidak dapat menstabilkan emosi individu.
Menurut Mubayidh (2006), kemampuan mengelola emosi dapat terlihat dari beberapa perilaku, yaitu:
- Mampu bertanggung jawab secara pribadi atas perasaan dan kebahagiaannya
- Mampu mengubah emosi negatif menjadi suatu proses belajar untuk terus berkembang
- Mampu membantu orang lain untuk mengenali dan menggunakan emosinya secara positif
- Mampu membangun hubungan yang terbuka dan interaktif ketika sedang merasa Bahagia maupun sedih
- Mampu menjauhi dan mendekatu emosi tertentu sesuai dengan pemikirannya
- Mampu memperkuat emosi positif dan mengurangi emosi negatif.
Agar individu dapat mengelola emosinya dengan baik, maka perlu dilakukan beberapa cara, yaitu:
- Mengenali dan melabeli emosi yang dirasakan
Untuk dapat mengelola emosi, pertama-tama individu perlu mengetahui emosi apa yang sedang dirasakan. Individu perlu mengetahui, apakah dirinya sedang merasa cemas, sedih, atau marah. Dengan mengetahui emosi yang sedang kita rasakan, hal tersebut dapat membantu otak untuk memprosesnya dengan lebih rasional.
- Atur pernafasan
Saat emosi negatif sedang memuncak, maka perlu dilakukan teknik mengatur pernapasan agar tubuh dapat merasa lebih tenang. Dengan melakukan pernapasan perut dapat menurunkan Tingkat stress dan membantu mengaktifkan sistem saraf parasimpatis.
- Membuat jeda
Saat emosi negatif sedang memuncak, ambilah waktu atau jeda sejenak untuk menenangkan diri sebelum merespon sesuatu. Dengan memberikan jeda waktu pada diri sendiri dapat membantu individu untuk bertindak secara impulsive.
- Lakukan self-talk
Pada saat individu mengalami emosi negatif yang intens, maka lakukanlah self-talk positif dengan mengeluarkan kata-kata afirmasi positif pada diri sendirinya. Misalnya pada saat mengalami takut juga cemas akan presentasi, maka bisa lakukan self-talk seperti “saya bisa melakukannya!”. Hal ini dilakukan untuk meningkatkan keyakinan diri dan meredakan stress yang dialami.
Nah itulah sefruit tips and trick yang bisa BestieSmart lakukan dalam mengelola emosi. Kira-kira BestieSmart sudah termasuk individu yang mempunyai kecerdasan emosi belum nih? Semoga bermanfaat!
Referensi
Bar-On, R. (1997). “The Emotional Intelligence Inventory (EQ-i): Technical Manual.”
Goleman, D. (1995). “Emotional Intelligence: Why It Can Matter More Than IQ.”Prasetya, A. F., & Gunawan, I. M. S. (2018). Mengelola emosi. Yogjakarta: K-Media.
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