There are a great many such exercises. You can choose those that suit you. Or, on the contrary, experiment and try something unusual.
"Diary of Emotions"
By doing this exercise, you will try to recognize your feelings, as well as the situations that lead to their occurrence.
To do this, take a sheet of paper and divide it into 2 columns (make the right one wider). Remember what emotions you experienced throughout the past day and write them down in the left column. First, let there be those you felt in the morning, during breakfast and meetings with colleagues, management, and then those vk data package that arose after lunch and when you left work. In the second column, describe the conditions under which you experienced these feelings. Fear could be caused by being late for a meeting, joy - by a long-awaited lunch break, etc. Now draw conclusions: what emotions overwhelmed you more often and what caused them - specific people, events, memories?
Finally, you should consider how you can influence your feelings and the sources of their occurrence. For example, if you feel irritated due to lack of sleep, you should figure out how to increase its duration.
"Magic Questions"
With this exercise, you can figure out what emotions you are showing at any given moment, what effect they have, and what their positive aspects are. To get the best results from this exercise, repeat it as often as possible in different conditions, then you will succeed in managing your emotions. These questions will help you get an idea of how to control your feelings:
What feeling do I have right now?
In what cases did I experience this emotion?
Will this feeling benefit me in the present moment?
How many times a day do I feel this emotion?
Do I have the ability to influence my feelings now?
The exercise should be done periodically if you want to learn to monitor your feelings. As a result, emotional intelligence skills develop.
"Mirror"
Choose a quiet place where nothing will interfere with this exercise.
Stand in front of the mirror and look at your reflection.
Relax and focus on your breathing.
Start expressing different emotions one by one. Behave naturally, since there is no one around you.
Exercises for developing emotional intelligence
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Joy: Relax your facial muscles and smile widely, while imagining something pleasant.
Surprise: Soften your muscles, open your eyes wide, while mentally asking yourself the puzzled question “Why is this necessary?”, then calmly close your eyelids.
Anger: Relax your facial muscles and lower your eyelids, while wrinkling your nose and mentally saying: “I can’t stand this anymore!”
Sadness (grief): Curl your lips and openly portray your sadness.
Disgust: Press your lips together sharply and make a face as if you are disgusted.
Fear: Cup your cheeks with your hands and look into the mirror in horror, imagining something scary in front of you.
Spend time with this exercise every day for at least a week, and then try to convey emotions with your eyes alone. Each time, you need to imagine a specific feeling.