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TOPIC 1: DEFINING EMOTIONAL INTELLIGENCE [EI]
00:21:26
Manage your emotions, boost self-awareness and empathy, regulate stress, and improve your relationships and leadership by practicing the five key competencies of emotional intelligence.
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TOPIC 2: THE SCIENCE BEHIND EMOTIONS
00:33:12
You will manage emotions by identifying and shifting posture, attention and language, using a mindful pause to integrate emotion and reason, understanding the roles of the amygdala and cortex and choosing responses aligned with your values
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TOPIC 3: THE ART OF SELF-ASSESSMENT
00:13:28
Identify your biases and emotional competencies: do an honest self assessment with an EQ test, score each competency, interpret ranges and map strengths and priority areas to improve.
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TOPIC 4: DISCOVERING YOUR CENTRAL IDENTITY
00:22:24
Identify your values and strengths, strengthen authentic self-esteem, rewrite your life story, and practice reframing to take charge of your story with more resilience and purpose.
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TOPIC 5: MINDFULNESS AND AWARENESS OF THE PRESENT
00:13:39
Let go of the past and restore emotional energy, train attention with mindfulness exercises, and separate emotions from thoughts so you are not identified with them and can reduce suffering.
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TOPIC 6: DELVING INTO YOUR EMOTIONAL WORLD
00:19:35
Record and name your emotions and automatic reactions, dismantle limiting beliefs through writing, transform responses into conscious attitudes and design a practical plan to cultivate self awareness and measure your progress.
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TOPIC 7: PRINCIPLES AND TOOLS OF SELF-MANAGEMENT
00:17:59
Activate a mental pause button with visualization and sound, practice anchoring in the feet, and master a three-minute breathing technique to respond calmly instead of reacting
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TOPIC 8: REDESIGNING YOUR INTERNAL PATTERNS
00:19:18
Turn reactions into deliberate responses with the PALM model: adjust posture, attention, language and meaning, rewrite limiting beliefs, and use reframing and practical questions to build resilience.
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TOPIC 9: FACTORS THAT INFLUENCE YOUR EMOTIONS
00:19:06
Detect how self image, exercise, diet, hydration, relationships and medication affect your emotions, listen to internal signals, regulate your state and rewrite emotional rules to improve your self care
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TOPIC 10: AVOIDING EMOTIONAL HIJACKING
00:14:30
You will detect amygdala hijack and its signs, initiate a mental pause, question your internal story, practice emotion regulation techniques with self compassion, and create a plan with measurable actions
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TOPIC 11: INNER STRENGTH
01:10:30
Design your motivation with the PALM model, build flexible resilience, define purpose and concrete goals, and use practical techniques to overcome blocks, manage stress, and learn from failure.
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TOPIC 12: THE BRIDGE TO OTHERS
01:10:28
You will distinguish sympathy from empathy, turn understanding into active compassion and self compassion, read nonverbal cues, identify dominant emotional needs, and turn empathy into concrete acts.
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TOPIC 13: COMMUNICATION AS A FOUNDATION
00:38:24
Master active listening, adapt your language and nonverbal cues, manage emotions and boundaries, and learn to resolve conflicts and form authentic connections with empathy and clarity.
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TOPIC 14: DEEPENING RELATIONSHIPS
00:43:13
Identify the stage of each relationship and learn to resolve conflicts, tell real friends apart, cultivate emotional autonomy, manage emotions, and improve communication with practical steps for healthy relationships.
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TOPIC 15: SOCIAL AND MORAL EMOTIONS
00:56:58
Manage social and personal emotions: transform pride into confidence, handle envy and jealousy, turn resentment into alertness, build mature love, integrate emotion and reason, and practice gratitude and self control
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TOPIC 16: THE POWER OF YOUR MINDSET
00:57:32
Build a mindset that identifies and changes beliefs and nocebos, reframes stress, improves health and performance, and learns to spot biases and echo chambers to make wiser decisions.
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TOPIC 17: TOOLS OF LOGICAL THINKING
00:59:31
Master deductive and inductive reasoning, detect biases and fallacies, evaluate evidence and authority, apply the Socratic method, distinguish correlation from causation, and improve memory and decision making with practical techniques.
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TOPIC 18: INTEGRATION AND CONTINUOUS GROWTH
00:11:54
Create a seven-step plan to transform habits and environment, use philosophy as mental training to question, reason, and make better decisions, and embody values that attract genuine relationships and mentorship
