8 Emotional Intelligence Habits That Empower You as a Leader in Crisis

The Power of Emotional Intelligence in High-Pressure Situations

In moments of stress, your emotional intelligence can become a powerful tool that sets you apart. It's not just about managing your emotions; it's about the ability to slow down and respond thoughtfully rather than reacting impulsively. As a leader, you're likely under constant pressure, and even the most exceptional leaders can struggle with maintaining composure when things get tough. However, there's good news: you can train yourself to stay calm, centered, and open to new perspectives.

Here are nine practical strategies to help you be more intentional and less volatile in high-pressure situations.

1. Pause and Acknowledge What You’re Feeling

When emotions run high, the natural instinct is to react. Instead, take a moment to pause and name what you're feeling—whether it's frustration, anxiety, or something else. Research shows that labeling emotions helps calm the brain and reduces their intensity. By naming your feelings, you begin to gain control over them.

2. Check Your Internal State

Ask yourself: "Do I feel open and expansive or tight and small?" When you feel tense, take slow deep breaths into your belly for two minutes, relax your shoulders, and open your posture. Let your body influence your mind. Physical openness can calm the nervous system and increase your sense of control.

3. Challenge Negative Thinking with Three Questions

When thoughts start to spiral and your heart races, stop and ask:

• Am I assuming this will last forever?
• Am I assuming it affects everything?
• Am I assuming I have no power?

Then test those assumptions. Are they really true? Often, the story in your head is exaggerated. Replace inaccurate thoughts with ones that are more balanced and constructive.

4. Focus on What You Can Influence

When faced with setbacks, separate what you can control from what you cannot. Worry lives in the “cannot” category. Confidence grows in the “can” category. This shift will lower stress and help you focus on what matters most.

5. Take a Six-Second Pause

Before you respond, give yourself six seconds to breathe and think. Ask yourself if what you are about to say will help or hurt. This small gap allows you to choose a better response and protect relationships.

6. Replace “I Can’t” with “I Can’t Yet”

The words you use shape your mindset. Saying “I can’t” closes the door. Saying “I can’t yet” keeps it open. This small change builds resilience and signals possibility to your brain. Over time, it changes how you handle challenges.

7. Take Two Minutes to Reset

When you feel overwhelmed, stop for two minutes. Breathe deeply and write down two possible solutions. This quick reset moves you from stress to problem-solving and restores clarity.

8. Share What You Feel

Make it normal to talk about emotions in a professional way (without oversharing in an inappropriate way). Let your team know when you are frustrated about an unexpected turn with a customer, or excited about a new process or equipment to make the business more efficient, and invite them to do the same. Emotions influence behavior, so bringing them into the open builds trust and prevents misunderstandings.

Why All This Matters

Emotional intelligence isn't a "soft skill"—it's the ability to understand and manage your own emotions while recognizing and influencing the emotions of others. Leaders who master it stay composed under pressure, think clearly, and respond instead of reacting. That steadiness builds psychological safety, earns trust, and makes people feel seen and valued. In the chaotic, high-stress business environment you may find yourself in, your emotional intelligence becomes the calm, steady anchor your teams rely on.