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Ever reacted to a situation in a way you later regretted?Or sent a message in the heat of the moment you wished you could unsend?We all have.Our emotions can sometimes get the best of us.

When we lack emotional intelligence it can cost us relationships, both at work and in our personal lives.Learning how to manage our emotions with skill is critical to having highly successful relationships.So how can we do that?

In this post, I divulge three simple yet science-backed strategies to help you get started.

1.Micro-Moments of Upliftment

Have you ever noticed how some people leave you feeling drained — so called "energy vampires" — while others make you feel energized and positive?The difference often boils down to whether you're interacting with a "positive energizer" — someone who understands the power of small, uplifting moments.

You can become a positive energizer yourself.This doesn't mean forcing cheerfulness or wearing a fake smile.Instead, it's about genuinely connecting with people through humility, empathy, compassion, honesty, integrity, and forgiveness.

2.Stressed?Get Yourself from a 10 to a 2 in Minutes.

Feeling overwhelmed or stressed?Everyone does at times.

The fastest way to reduce anxiety in the moment, according to our research and studies by our colleagues: the breath.

Studies by our research team and others show that breathing exercises are one of the quickest and most effective ways to manage emotions in real-time.By changing the ratio of your inhales to exhales, you can significantly lower your stress levels in minutes.

The key?Extend your exhalations.When you inhale, your heart rate speeds up, but when you exhale, it slows down.

To practice, close your eyes and breathe in for a count of four, then breathe out for a count of eight.

Repeat this for at least two to five minutes.

3. Get in Touch with Your Self-Awareness in Two Minutes

Have you ever reacted to a situation at work in a way you weren't proud of?No matter how successful or accomplished we may be, we all struggle with managing our emotions at times — and suffer the consequences afterward.

Self-awareness is crucial for managing your reactions and improving your relationships.It's about tuning into what's happening in your mind and body — taking a moment to reflect and ask yourself, "What do I need right now?"

Here's a quick exercise to boost your self-awareness:

Get Comfortable and Focus Inward.Sit down, close your eyes, and take a few deep breaths.

Scan Your Body.On a scale from very tired to very energized, where are you today?Notice any areas of tension or relaxation in your body.

Evaluate Your Thought Traffic.Is your mind buzzing or steady?

Recognize Your Emotions.Are your emotions pleasant or unpleasant?How intense are they?