Recognizing and managing emotions is the foundation of any successful relationship, whether friendly, family, or professional. When we learn to understand our own and others' feelings, we can communicate more calmly, avoid misunderstandings, and resolve conflicts constructively.

Emotional awareness

Emotional awareness means being able to accurately identify and name what you are feeling, whether it is anger, fear, disappointment, or joy. When we are able to recognize the moment an emotion arises, we buy time to choose the most appropriate response, instead of reacting automatically and impulsively. For example, in a heated argument, recognizing the tension we are feeling gives us the opportunity to pause for a moment, calm down, and resume the conversation in a lower tone.

Listening attentively

Active listening is the art of fully concentrating on the other person, without interruption or bias. This means paying attention not only to words, but also to body language, intonation, and the rhythm of the voice. The technique of open-ended questions (“What do you think about this situation?”) and reflecting on what you have heard (“Does this seem to bother you? Did I understand correctly?”) helps the other person feel heard and understood, strengthening trust and paving the way for honest dialogue.

Developing empathy

Empathy is the ability to put yourself in someone else's shoes and experience their feelings. To practice it, you can keep three steps in mind:

Observing body language and facial expressions to try to understand the emotional state of the other.

Internal reflection, thinking “How would I feel in his place?”

Communicating your perspective: “I understand you’re feeling tired after…” or “It seems like you’re stressed, how can I help you?”

This approach creates a sincere connection and fosters collaboration, as each feels valued and supported by the other.

Using the Expressions “I Feel…”

To express our feelings and needs without blaming the other person, we can use the formula:

“I feel [emotion] when [description of situation], and I would like [need or request].”

This way we avoid general accusations (“You always…”), which often provoke defensiveness and retorts. A concrete example:

"I feel uncomfortable when we start the meeting without a set time, because I want to use the time efficiently."

This format allows the other person to clearly understand our problem and need, without feeling attacked.

How to integrate them into everyday life

Morning reflection (5–10 min): Think about the interactions expected during the day and identify the emotions that might arise.

Short “check-in” breaks: Throughout the day, take brief moments to check in on your emotional state.

Emotional journal every evening: Write down a situation where you used attentive listening, empathy, or the expressions “I feel…”, and what you learned.

Short weekly meetings: Start each meeting with a circle of sharing feelings: “How are you feeling today?”

By cultivating emotional awareness, attentive listening, empathy, and “I feel…” statements, we create an atmosphere of trust and respect in relationships. These skills reduce conflict, improve collaboration, and strengthen connection, making every communication more effective and complete.

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