This free The Emotional Intelligence Skills Workbook: Improve Communications and Build Stronger Relationships book is a evidence-informed self-help resource designed to help readers better understand, manage, and utilize their emotions in everyday life. Developed by Stephanie Catella & Matthew McKay and published by New Harbinger Publications, this workbook blends therapeutic techniques with real-world examples to teach emotional effectiveness and relational strength.
What You Will Learn:
What Emotional Intelligence Is — Understand how emotions impact decision-making, relationships, and wellbeing.
Emotional Hijacking — Identify when you’re being overpowered by intense feelings and how to pause before reacting.
Emotional Surfing — Ride emotional waves by acknowledging sensations, thoughts, and impulses rather than getting stuck in them.
Values-Driven Awareness — Discover how living in alignment with your values can reshape emotional responses and behavior.
Communication & Connection — Express empathy, adjust tone and timing, and handle conversations—even tough ones—with emotional skill.
The workbook incorporates:
Self-assessments to measure your emotional baseline and progress
Worksheets, guided exercises, and audio supports to build self-awareness, regulation, empathy, and values-based communication
Accessible strategies from evidence-based therapies such as CBT, ACT, DBT, and Emotion Efficacy Therapy
Why It Is Valuable:
Whether you’re grappling with emotional overwhelm, seeking better communication, or aiming to build deeper relationships, this workbook offers practice-based tools rooted in psychological research and real-life examples. It’s a useful resource for individuals, educators, and wellbeing professionals alike.
