How Emotionally Intelligent People Find Happiness at Work

Researchers at TalentSmart examined the emotional intelligence (EQ) of over a million people to discover what brings happiness to those with high EQ. In the next phase, they identified specific strategies these individuals use to find happiness at work. Following are some of the proven methods that were featured in Forbes:

1. Don’t Compare Yourself to Others
Your happiness is your own responsibility. When your sense of joy or fulfillment depends on comparing yourself to others, you’re giving away control. If you feel good about something you've done, don’t let someone else’s opinion or success take that away from you. True self-esteem comes from within, regardless of what others think or say.

2. Reward Yourself
Working hard is important, but so is rest. Taking breaks and rewarding yourself can boost performance. A study with radiologists showed they made more accurate diagnoses after receiving small rewards beforehand. Research from Cornell also found that even minor rewards activate the brain’s happiness circuits. A treat or a short walk can go a long way.

3. Don’t Judge or Gossip
Feel the urge to say something negative about a coworker? Pause and ask yourself how you’d feel if someone said that about you. Choosing empathy over judgment protects your well-being- and your relationships.

4. Help Someone Else
Helping a colleague doesn’t just brighten their day, but boosts your own mood too. Acts of kindness trigger the release of oxytocin, serotonin, and dopamine, all chemicals that promote happiness and connection.

5. Declutter Your Space
Because you spend so many hours at work, it’s worth creating a positive, calm environment. Add a meaningful photo, decorate your workspace with something you love, and clear out the clutter that drags your mood down.

6. Avoid Negative People
Negativity is contagious. People with a constant negative outlook can drain your energy. Protect your emotional space by setting boundaries and keeping your distance when needed.

7. Learn to Laugh at Yourself
Taking yourself too seriously can hurt both your performance and your happiness. Don’t be afraid to show vulnerability. Laughing at your own mistakes makes you more relatable and shows humility- two traits that draw others in and lighten the mood.

These simple, research-backed habits can make a big difference in how you feel at work, and how others feel around you.