Totum Table: The Whole-Self Power of Emotional Intelligence
Totum Table: Nourishing Your Whole Self
Welcome to the Totum Table!
I'm so incredibly glad you're here. This isn't just a blog; it's a weekly series designed to be a comprehensive resource for your emotional well-being. Think of it as a place where we sit down together each week to nourish the whole of you—your Mind, Heart, and Guts (your intuition). Whether you're looking for new strategies, a supportive community, or simply a moment of reflection, the Totum Table is here for you. We're on a journey to cultivate our whole, authentic selves, and this week, we're diving into the essential ingredient for that journey: Emotional Intelligence.
This Week's Topic: The Whole-Self Power of Emotional Intelligence
Emotional Intelligence is the ability to understand, use, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges, and defuse conflict. It’s the compass that guides your Mind, Heart, and Gut toward alignment.
When you develop your Emotional Intelligence, you don't just feel better; you live better—more authentically, with greater clarity, and in richer connection with the world around you.
Pull Up a Chair: The Totum Table Framework for EQ
This week, let's explore Emotional Intelligence through the lens of our three core components: Mind, Heart, and Gut.
Component
Focus
What It Is
Actionable Step for the Week
MIND
Self-Awareness
The ability to recognize and understand your emotions, strengths, weaknesses, values, and goals—and their impact on others. (The knowing part)
Emotion Tracking: Each evening, write down three distinct emotions you felt that day (e.g., curious, frustrated, calm). What was the trigger for each emotion?
HEART
Social Awareness & Empathy
The ability to recognize, understand, and feel the emotions, needs, and concerns of other people. (The connecting part)
Intentional Listening: In one conversation this week, practice listening to understand, not to reply. Pause before speaking and try to name the emotion you sense the other person is feeling.
GUT
Self-Management & Regulation
The ability to control or redirect disruptive emotions and impulses, and to adapt to changing circumstances. (The doing part)
The 5-Second Pause: When you feel a strong, automatic emotional impulse (like anger, frustration, or defensiveness), force yourself to pause for a count of five breaths before you speak or act.
Nourishment for Your Whole Self
Before You Go
Thank you for pulling up a chair at the Totum Table this week. Developing Emotional Intelligence is a lifelong journey, not a single task. Remember, emotional intelligence isn't about being perfectly calm or "happy" all the time; it's about being honest about what you're feeling and choosing how you respond. Be patient and compassionate with yourself. If you feel you need deeper, more personalized support as you nourish your mind, heart, and gut, please know that we are here for you. For further resources, one-on-one guidance, or to inquire about our counseling services, you can always contact Totum Counseling directly to take the next step in your emotional well-being. See you next week!