As Brené Brown, a professor and researcher on vulnerability and connection, spoke worldwide about courage and empathy, she changed the perception of inner strength: It is not about toughness, but rather sensitive self-management and authentic relationships that make us resilient. This is precisely where emotional intelligence comes into play – the ability to understand and manage one's own emotions and to wisely read the emotions of others. For high performers, this is not a soft skill on the periphery, but a central resource for energy, focus, and sustainable well-being.

Emotional intelligence encompasses four core areas: self-awareness, self-regulation, empathy, and relationship management. Self-awareness means accurately recognizing inner states; self-regulation is the ability to manage impulses without suppressing them. Empathy provides access to the feelings of others and facilitates cooperation. Relationship management connects all of this into sustainable social structures. Two terms are central: affect regulationthe intentional management of emotional reactions, e.g., through breathing techniques or reframing and cognitive restructuringconsciously replacing unproductive thoughts with more realistic, helpful perspectives. Emotional intelligence can be trained like a muscle: by paying attention to body signals, using clear internal language, and engaging in social micro-interactions that foster trust and meaning.

Health-wise, emotional intelligence impacts two levers: thinking and relationships. First: Chronically negative thought patterns such as rumination and catastrophic thinking significantly increase the risk for depressive symptoms; studies in adolescents show that hopelessness regarding basic psychological needs (autonomy, competence, connection, meaning) and negative thinking styles explain a large proportion of depression variance ^[1]. Second: Social support acts as a buffer against stress – good functional support weakens the connection between stress and depressive symptoms, while negative or fragile support can even amplify stress ^[2]. Thus, emotional intelligence reduces risk exposure on two fronts: It decreases harmful thought patterns and proactively enhances the quality of relationships – both of which are essential for mental health, recovery, and performance.

Long-term data from a study of older adults show that stress is a strong driver of depressive symptoms; crucially: Positive functional support dampens this effect, while negative support – both functional and structural – amplifies it. The study employed repeated surveys via smartphone over two years and annual interviews, which made the dynamic course of stress and mood visible. Relevance: It is not just about having “more” social contacts, but the quality of support determines resilience ^[2]. Additionally, a large analysis among adolescents shows that hopelessness in the context of unmet basic needs and negative thinking styles (including rumination and irrational beliefs) is closely linked to depressive symptoms; the models explained about half of the variance. Relevance: Mental patterns are not a casual factor but a central mechanism – they influence how we evaluate stressors and whether we remain capable of action ^[1]. Lastly, a meta-analysis on self-affirmation interventions in the general population summarized that regular self-affirmations improve self-image and overall as well as social well-being and reduce psychological barriers, with small but significant and sometimes lasting effects. For practice, this means: Short, consistent interventions can yield measurably positive effects – especially when integrated into daily routines ^[3].

- Formulate precise self-affirmations: Choose 1-2 sentences that reflect your values (e.g., “I will act focused and with empathy today.”). Effectiveness: Self-affirmation enhances self-awareness and overall well-being and lowers psychological barriers with lasting effects ^[3].
- Habituate the timing: Link affirmations with existing rituals (morning coffee, pre-meeting). 20-60 seconds is sufficient – consistency ensures long-term effects ^[3].
- Couple affirmation with breath: Inhale for 4 seconds, exhale for 6 seconds. This calms the autonomic nervous system and facilitates affect regulation (well-known mechanisms).
- Translate values into action: Complement each affirmation with a micro-action (e.g., “Support one person actively today.”). This enhances social quality – a stress buffer according to research on functional support ^[2].
- Stop rumination through restructuring: When rumination starts, ask: “What evidence supports/opposes this thought? What constructive next step follows?” This reduces negative thinking styles that are strongly associated with depressive symptoms ^[1].
- Build positive support actively: Ask specifically for help (“Can you provide feedback for 10 minutes today?”) and offer it. Quality outweighs quantity – negative support can amplify stress ^[2].
- Weekly check-in: Record 3 situations in which affirmations influenced your behavior. This reflection increases self-efficacy and stabilizes effects over time ^[3].

The next research steps range from personalized affirmation protocols that utilize individual value profiles to digital ecosystems that reveal the quality of social support in real time. It will be exciting to see how adaptive apps combine affect regulation, self-affirmation, and relationship feedback – and whether these small, measurable effects cumulatively lead to significant, lasting gains in well-being.