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Module 4 Review: Emotional Wellness - The Balanced Life Course
📚 Module 4 Complete Review

Module 4: Emotional Wellness

Master your emotions, transform your life. Review your journey through emotional intelligence, regulation, relationships, and happiness to reinforce your EQ mastery.

Your Module 4 Achievement Statistics

8
Lessons Completed
100+
Emotions Identified
15+
EQ Tools Mastered
58%
Work Success from EQ
25%
Happiness Increase
90%
Leadership from EQ

Lesson-by-Lesson Review

1 Emotional Wellness Foundation
  • EQ drives 58% of performance
  • Four domains of emotional intelligence
  • Baseline EQ assessment
  • Four-pillar integration begins
2 Emotional Self-Awareness
  • 100+ emotion vocabulary
  • Meta-cognitive awareness
  • Body-emotion connection
  • Emotion wheel mastery
3 Emotional Regulation
  • RULER method implementation
  • Window of tolerance expansion
  • DBT & CBT techniques
  • Somatic regulation practices
4 Transforming Negative Emotions
  • Emotional alchemy process
  • Shadow work integration
  • Anger to motivation conversion
  • Fear as growth catalyst
5 Building Healthy Relationships
  • Attachment style awareness
  • Boundary setting skills
  • Nonviolent communication
  • Empathy development
6 Cultivating Positive Emotions
  • PERMA-V framework
  • Gratitude practice (25% boost)
  • Flow state activation
  • Happiness habit formation
7 EQ in Action
  • BRIDGE conversation method
  • EQ leadership competencies
  • Influence strategies
  • Team emotional intelligence
8 Integration & Mastery
  • Four-pillar synthesis
  • 30-day integration plan
  • EQ mastery commitment
  • Lifelong practice roadmap

Core Emotional Intelligence Concepts

🧠 Self-Awareness

Recognizing and understanding your emotions as they occur, identifying triggers, and maintaining meta-cognitive awareness.

⚖️ Self-Regulation

Managing emotions effectively, expanding your window of tolerance, and choosing responses rather than reacting.

🎯 Motivation

Using emotions to drive achievement, maintain optimism, and persist through challenges with emotional fuel.

💝 Empathy

Understanding others' emotions, perspective-taking, and creating emotional resonance in relationships.

🤝 Social Skills

Managing relationships, influencing others positively, and creating psychological safety in groups.

🌟 Integration

Synthesizing EQ skills across all four pillars for holistic life transformation and success.

🛠️ Your EQ Toolkit

RULER Method
Recognize, Understand, Label, Express, Regulate
BRIDGE Method
Navigate difficult conversations
PERMA-V
Six pillars of flourishing
Body Scan
Somatic emotion awareness
Shadow Work
Transform emotional wounds
Gratitude Practice
Daily happiness amplifier
Window of Tolerance
Expand emotional capacity
Emotional Alchemy
Convert negative to positive
NVC
Nonviolent communication

Test Your Emotional Intelligence Mastery

1. According to research, what percentage of top performers have high emotional intelligence?

  • A) 50% of top performers
  • B) 70% of top performers
  • C) 90% of top performers
  • D) 100% of top performers

2. The "U" in the RULER method stands for:

  • A) Unleash the emotion
  • B) Understand the emotion
  • C) Undo the trigger
  • D) Unite with others

3. Which attachment style is considered most emotionally healthy?

  • A) Secure attachment
  • B) Anxious attachment
  • C) Avoidant attachment
  • D) Disorganized attachment

4. How much can gratitude practice increase happiness levels?

  • A) 10% increase
  • B) 25% increase
  • C) 40% increase
  • D) 50% increase

5. The "Window of Tolerance" refers to:

  • A) How long you can tolerate stress
  • B) Your patience with others
  • C) The zone where you can handle emotions effectively
  • D) Your empathy limits

6. Which hormone is primarily reduced through emotional regulation?

  • A) Cortisol
  • B) Dopamine
  • C) Serotonin
  • D) Oxytocin

7. The PERMA-V framework includes all EXCEPT:

  • A) Positive Emotions
  • B) Engagement
  • C) Relationships
  • D) Productivity

8. Emotional contagion refers to:

  • A) Getting sick from stress
  • B) Emotions spreading between people
  • C) Avoiding negative people
  • D) Emotional immunity

9. The "G" in BRIDGE method stands for:

  • A) Give feedback
  • B) Get agreement
  • C) Generate solutions
  • D) Gratitude expression

10. Shadow work helps transform:

  • A) Repressed emotions into wisdom
  • B) Happiness into success
  • C) Relationships into boundaries
  • D) Stress into relaxation

Daily EQ Practice Activities

This Week's Focus Practices

  • Morning: 2-minute emotion check-in using the emotion wheel
  • Midday: Body-emotion scan to identify physical sensations
  • Afternoon: Practice RULER method with one challenging emotion
  • Evening: Gratitude journal - write 3 specific appreciations
  • Bedtime: Emotional review - celebrate EQ wins from the day

Personal Reflection & Integration

What was your most significant emotional breakthrough in Module 4?
How will you integrate emotional intelligence into your daily life?
Which relationships will benefit most from your enhanced EQ?

Your Emotional Intelligence Journey

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You've mastered Module 4! Your EQ skills will continue growing with daily practice.

Continue Your Journey