When you think of intelligence, what’s the first thing that comes to mind? It’s probably intellect – or “book smarts.” But that’s only one half of it – emotional intelligence requires just as much intention and learning, but it’s often overlooked. Keep reading to find out all about it!
Your emotional intelligence (EI), or emotional quotient (EQ) – all the same thing – encompasses your ability to understand and manage your own thoughts and recognize and influence the feelings of others. And you can measure your emotional intelligence with four categories:
Essentially, building emotional intelligence lays the foundation for stabilizing your mental health, as it helps you cope with stress, foster stronger relationships, and become more resilient in your daily life overall.
But understanding emotions and managing them isn’t instilled in everyone the same way – it takes time and intention to learn! And one of the best ways to work on that is by regularly seeing one of our therapists in Fort Worth at Fort Wellness Counseling.
So, we know what the benefits of a high EQ are – but how do you know if you have a lower emotional understanding? Start by taking the time to notice your own behaviors throughout the day. If you have a lower EQ, you’ll see these signs in yourself:
Do any of these moments feel familiar? Noticing these tendencies is the first step to improving your mental capacity and better understanding your feelings!
So, to start effectively building emotional intelligence, you’ll want to focus on:
And before you know it, you’ll feel more emotionally regulated during stressful moments, have more meaningful bonds, and be in better control of your thoughts and feelings.
Taking the first step toward improving your emotional intelligence is a brave one, and you’ve already started just by learning about it! As you continue your journey, know that professional support is always an option. Individual counseling sessions at Fort Wellness Counseling can be the next step in better understanding your feelings. With the guidance of a fully certified counselor, you can work together to take a closer look at how you process emotions and navigate your feelings. Get started today by scheduling an appointment with one of our therapists.
Building Emotional Intelligence: How to Better Understand Your Feelings and Others’ By: Rane Wallace, MS, LPC, LCDC When you think of intelligence, what’s the first thing that comes to mind? It’s probably intellect – or “book smarts.” But that’s only one half of it – emotional intelligence requires just as
How to Stop Overthinking? Strategies for Managing Rumination and Intrusive Thoughts By: Rane Wallace, MS, LPC, LCDC, SAP Sometimes we drift into thought, and sometimes we get stuck in there like a record on repeat. Different situations bring out different thoughts, and it’s not always easy to tell when it’s
Offering Support After the Texas Hill Country Flooding By: Rane Wallace, MS, LPC, LCDC, SAP When tragedy strikes, it comes out of nowhere. And it can feel daunting to try to recover when you weren’t able to prepare beforehand. But by being here, you’re in the right starting place. With
Family Vacations & Your Mental Peace: Strategies for Stress-Free Summer Travel By: Rane Wallace, MS, LPC, LCDC, SAP Of course, traveling with your family is an incredible privilege. However, the reality is that vacations with loved ones can present landmines for contention and stressful moments. We’ve all been there –
Mental Health 101: Debunking Common Myths By: Rane Wallace, MS, LPC, LCDC, SAP Every May, Mental Health Awareness Month raises awareness and advocacy for people impacted by mental health challenges. For me, it’s more than just a calendar event—it’s a reminder of why I do this work. Society once treated
Medical Trauma: Understanding and Healing from Difficult Healthcare Experiences By: Rane Wallace, MS, LPC, LCDC, SAP Over the years, I’ve come to understand that for some people, walking into a doctor’s office can feel unsafe. Sometimes, even terrifying. After a difficult healthcare experience, patients can experience what we call medical
Social Media Depression: Beyond FOMO to Algorithm-Induced Mood Change By: Rane Wallace, MS, LPC, LCDC, SAP I’ve seen this happen so many times with patients, family, and friends. You grab your phone to check the weather, but then you end up scrolling through social media for an hour instead. Sound
How to Wind Down at Night: Simple Sleep Hygiene Tips By: Rane Wallace, MS, LPC, LCDC, SAP Sleep hygiene might sound like a fancy term, but it simply means having good habits that help us sleep well. And as a therapist, I see how better sleep transforms my clients’ daily
Pregnancy and Postpartum Anxiety Treatment in Fort Worth By: Rane Wallace, MS, LPC, LCDC, SAP Have you or a loved one experienced anxiety during pregnancy or after having a baby? As a Licensed Professional Counselor in Fort Worth, I’ve seen how these feelings can affect new and expecting parents. Pregnancy
Breaking the ‘New Year, New Me’ Mindset: A Guide to Sustainable Change By: Rane Wallace, MS, LPC, LCDC, SAP In my years as a therapist, I’ve noticed something interesting. People often believe that change requires a dramatic restart button. They wait for the perfect moment – a new years resolution,
How to Support a Partner with Chronic Illness: A Mental Health Perspective By: Rane Wallace, MS, LPC, LCDC, SAP Living with a chronic illness can change everything – from morning routines to what you envision for the future. And supporting a partner through this journey can sometimes feel like it’s
EMDR for Attachment Issues: Building Healthy Relationships By: Rane Wallace, MS, LPC, LCDC, SAP When you hear “EMDR therapy” (Eye Movement Desensitization and Reprocessing), you might think of treating major traumatic events. But this powerful healing approach does much more! Think of EMDR as a gentle locksmith for your mind,
How to Deal with a Narcissistic Partner By: Rane Wallace, MS, LPC, LCDC, SAP Do you ever feel like your partner thinks they’re better than you? Or do they always think they’re right? Even when they’re clearly wrong? Or do they have an overly exaggerated sense of self-importance. Or do
How to Recover from Burnout By: Rane Wallace, MS, LPC, LCDC, SAP Burnout is a common struggle in today’s fast-paced world. Life’s relentless demands can wear us down – leading to overwhelming stress and exhaustion. This is especially true when we forget to slow down and recharge. We’ve all been
The Benefits of Attending Couples Counseling By: Rane Wallace, MS, LPC, LCDC, SAP There’s a misconception about couples counseling – that it signals the end of the road. People often think seeking therapy for your long-term relationship means it’s time to break up. That is simply not true. Couples counseling
Things to Know About Individual Counseling in Fort Worth, TX By: Rane Wallace, MS, LPC, LCDC, SAP May is Mental Health Awareness Month, a good time to remember that taking care of ourselves is important. Life can be tough, right? Work stresses us out, relationships get complicated, and sometimes past
Everything You Need to Know About EMDR Therapy By: Rane Wallace, MS, LPC, LCDC, SAP Have you heard about EMDR therapy and want to learn what it is? Let me help to explain some of the highlights when it comes to EMDR therapy. It’s not uncommon for traumatic experiences to
What is Nature Therapy? (And Why You Should Be Doing It!) By: Rane Wallace, MS, LPC, LCDC, SAP Let’s face it: there’s just something about being outside. Even simple acts like soaking up the sun on a park bench, walking your furry companion, or listening to the birdsong can instantly
The Benefits of Virtual Therapy in Texas By: Rane Wallace, MS, LPC, LCDC, SAP Technology is changing everything, and healthcare is no different! Thanks to advancements in software like Zoom, therapy services are now easily accessible online – breaking down physical location barriers. Think about it: virtual therapy Texas gives
How to Get Over a Breakup By: Rane Wallace, MS, LPC, LCDC, SAP Breaking up with a romantic partner is painful – no matter the reason or who is behind it. Research tells us that our brains process breakups the same way we process physical pain. And navigating the aftermath can feel
How to Set New Year’s Resolutions By: Rane Wallace, MS, LPC, LCDC, SAP How to Set New Year’s Resolutions Setting goals gives us a sense of purpose. Additionally, achieving them can boost our self-esteem, confidence, personal growth, and sense of accomplishment. Here’s how to set New Year’s resolutions (and ensure
How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that arise during the holiday season. However, it’s okay to say no! Prioritize the activities that bring joy and allow you to emotionally recharge. Also, strive
Trauma Therapy in Fort Worth: Types, Benefits & More By: Rane Wallace, MS, LPC, LCDC, SAP Believe it or not, an estimated 60% of men and 50% of women experience at least one traumatic event throughout their lives. And when that trauma starts to affect your daily life, trauma therapy
How to Communicate Better in Relationships By: Rane Wallace, MS, LPC, LCDC, SAP Whether with coworkers or your significant other, the ability to communicate effectively is the difference between cooperative, productive conversations and combative, anxiety-ridden ones. So, if you want to lean how to communicate better in relationships, today’s blog
How to Prevent Seasonal Affective Disorder (SAD) By: Rane Wallace, MS, LPC, LCDC, SAP If you’re struggling with winter blues, know you’re not alone. SAD affects about 5% of Americans. And thankfully, there are several helpful habits that can minimize (or prevent) its effects. Helpful Ways to Prevent Seasonal Affective
What is a Functioning Alcoholic? By: Rane Wallace, MS, LPC, LCDC, SAP When someone is deemed a ‘high-functioning alcoholic,’ they’re able to carry out daily tasks — like paying bills, taking care of their kids, and doing their job — without obvious interference from alcohol. However, just because someone experiences
How to Help Yourself – And Others – with Suicidal Ideation By: Rane Wallace, MS, LPC, LCDC, SAP September is Suicide Awareness Month. And while many people think that suicidal ideation (suicidal thoughts or ideas) is rare and unusual, it’s not. In fact, 1 in 5 people have suicidal thoughts.
32 Questions to Strengthen Your Relationship By: Rane Wallace, MS, LPC, LCDC, SAP When was the last time you had a meaningful conversation with your partner? Intimate conversations build trust and compassion, which deepen your connection and strengthen your relationship. So, if you need help initiating deep(er) conversations, today’s blog
The Fawn Response: How Trauma Can Lead to People Pleasing By: Rane Wallace, MS, LPC, LCDC, SAP Do you often find yourself putting the needs and concerns of others before your own? This might be something known as the fawn response. Most people are familiar with the fight, flight, or
How to Overcome ‘Hangxiety’ (Post-Drinking Anxiety) By: Rane Wallace, MS, LPC, LCDC, SAP Thought the consequences of drinking heavily were merely physical? Unfortunately, you’ll have to think again. ‘Hangxiety‘ (aka post-drinking anxiety) is a hangover symptom for approximately 22% of people under the age of 30. What is Hangxiety? While
What is Box Breathing? Plus Tips for Beginners By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of box breathing? This popular relaxation technique involves taking slow, deep breaths. And while it might not sound like much, there are numerous health benefits. Research shows that practicing controlled, deep breathing positively
Do Mindfulness Exercises for Anxiety Work? By: Rane Wallace, MS, LPC, LCDC, SAP Do mindfulness exercises for anxiety work? If you (or people in your life) are struggling with chronic stress or worry, then you’ve probably asked yourself that question. Anxious feelings significantly impact everyday life. However, mindfulness practices have
What is Trauma Bonding? 4 Warning Signs By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve ever been in an abusive relationship and felt bonded with (or sympathetic towards) your abuser, you likely experienced something known as trauma bonding. As mental health professionals, our team will help you understand what
Why Do We Cry? 4 Reasons and Crying Benefits By: Rane Wallace, MS, LPC, LCDC, SAP There’s no getting around it – crying is part of the human experience. And while every human cries a different amount, most of us aren’t fully aware of the reasons why (or the surprising
What Is Habit Stacking? (And How to Do It) By: Rane Wallace, MS, LPC, LCDC, SAP Supporting our mental health is one of those goals that we’re constantly striving for. However, it also happens to be a goal that’s usually easier said than done. As licensed professional therapists, our team
5 Tips for Living with Someone with OCD By: Rane Wallace, MS, LPC, LCDC, SAP While living with OCD (obsessive-compulsive disorder) can be demanding, living with someone with OCD is an entirely different challenge. And how roommates, family members, and spouses choose to support their loved ones with OCD is
What is Assertive Communication? By: Rane Wallace, MS, LPC, LCDC, SAP So, what is assertive communication? Well, in a nutshell, this communication style aims to express an individual’s needs openly, confidently, and positively without violating the other person in the conversation. And by doing so, it can strengthen your relationships,
PTSD Counseling in Fort Worth: Proven Coping Strategies By: Rane Wallace, MS, LPC, LCDC, SAP For those who didn’t already know, post-traumatic stress disorder (PTSD) is an anxiety disorder stemming from disturbing or frightening events. Generally, symptoms include experiencing intense, troubling thoughts and feelings long after the traumatic event has
Brainspotting vs. EMDR: What’s the Difference? By: Rane Wallace, MS, LPC, LCDC, SAP According to the National Council for Mental Wellbeing, 70% of American adults experience some type of traumatic event. However, trauma therapy therapeutic modalities, such as EMDR and brainspotting, helps folks cope with those emotional and physical responses. If
Mindfulness Exercises to Strengthen Your Recovery By: Rane Wallace, MS, LPC, LCDC, SAP Are you recovering from alcohol and/or substance abuse? Self-improvement is a life-long journey, and recovery comes with both ups and downs. If you’ve noticed that your initial enthusiasm is starting to fade, mindfulness exercises might provide that
How to Find a Counselor in Fort Worth By: Rane Wallace, MS, LPC, LCDC, SAP Are you considering therapy? If so, finding a counselor in Fort Worth for you is the first hurdle to cross. It doesn’t matter whether you’re looking to heal from trauma, mend a relationship, overcome anxiety,
How To Not Be Codependent In A Relationship By: Rane Wallace, MS, LPC, LCDC, SAP Wondering how to not be codependent in a relationship? Sometimes known as “relationship addiction,” codependency is a behavioral condition impeding someone’s ability to develop a healthy, mutually satisfying relationship. Codependent relationships are incredibly common among
What is Parental Anxiety? Coping Tips from a Therapist By: Rane Wallace, MS, LPC, LCDC, SAP Every parent wants to shield their child from danger and keep them out of harm’s way. And of course, having children means coping with a multitude of stressors – hormonal changes, sleep deprivation, and
What is EMDR Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of eye movement desensitization and reprocessing therapy? More commonly known as EMDR, this revolutionary mental health treatment alleviates the symptoms and distress associated with traumatic memories. As EMDR-trained professionals, our team is revealing everything you need to
8 Proven Tips to Sleep Better at Night (and Improve Your Mental Health) By: Rane Wallace, MS, LPC, LCDC, SAP Struggling with restless nights and weary mornings? If so, you’re not alone. Almost half of all Americans report daytime sleepiness between 3 and 7 days per week. And 35.2% of
How to Have a Healthy Relationship with Social Media By: Rane Wallace, MS, LPC, LCDC, SAP In today’s world, there’s no escaping the presence of social media. More than half the world (4.7 billion people – or 59% of us) are using social media, and 227 million users logged on
What Is The Goal of Psychotherapy? By: Rane Wallace, MS, LPC, LCDC, SAP Have you been considering psychotherapy? The start of a new year is a terrific time to invest in your mental health. And while it’s previously been stigmatized, it’s not at all uncommon for people to talk to
What is Brainspotting Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Brainspotting therapy is a kind of alternative therapy that is gaining immense popularity in the field. Using the spots in a person’s vision, brainspotting helps people process and release trauma. Here at Fort Wellness Counseling, we use this technique
Healing After an Affair: 7 Strategies for Affair Recovery Rane Wallace, MS, LPC, LCDC, SAP It doesn’t matter who you are – working through an affair is tough. (And this is especially true during the holidays). Overcoming infidelity requires intense energy and vulnerability on both sides. However, affair recovery not
12 Benefits of Gratitude By: Rane Wallace, LPC, LCDC, SAP With Thanksgiving coming to a close, we thought it was fitting to explore the link between gratitude and mental well-being. From gratitude journaling to evening prayers, this practice can mean different things to different people. But regardless of what it
How to Avoid Seasonal Depression By: Rane Wallace, MS, LPC, LCDC, SAP Daylight savings has officially come and gone. For most of us, this means the days have gotten shorter, and those dreaded “winter blues” are starting to kick in. The “winter blues” are simply another name for seasonal affective
Top 10 Ways for How To Keep Your Relationship Strong and Healthy By: Rane Wallace, MS, LPC, LCDC, SAP Relationships can be tricky whether you’re dating, married, or amid something complicated. We’ve all heard that maintaining healthy (and happy!) relationships takes work. However, what does that really mean? If you’re
10 Best Ways to Calm Yourself Down Rane Wallace, MS, LPC, LCDC, SAP When we’re navigating social media, complex relationships, and performance pressures, it’s easy for humans to become overwhelmed. And if you struggle with anxiety or another mental health condition, this can be especially hard. When you feel yourself
How to Set Boundaries Between Family Members By: Rane Wallace, MS, LPC, LCDC, SAP Learning how to set boundaries between family members is imperative. From in-laws to siblings to second cousins, our familial relationships significantly impact our mental health status. Not only that, but the way we communicate with family
Understanding the Quarter-Life Crisis By: Rane Wallace, MS, LPC, LCDC, SAP You’ve probably heard of the ominous mid-life crisis, right? Having been stereotyped in plenty of movies, it is a transitional period where individuals struggle with their identity and/or self-confidence. But what about the quarter-life crisis? Studies show that about
Am I An Alcoholic? 6 Warning Signs of Alcoholism By: Rane Wallace, MS, LPC, LCDC, SAP Be honest, what comes to mind when you think of alcoholism? Is it homelessness? Getting a DUI? Pouring shots of whiskey into your morning coffee? Besides, what are some warning signs of alcoholism and
Top Coping Skills for Anxiety and Stress Management By: Rane Wallace, MS, LPC, LCDC, SAP Being well into our second year of a global pandemic, it’s probably no surprise to hear that our stress, burnout, and anxiety levels are at an all-time high. Whether it be from work overload, financial
5 Self-Care Journaling Prompts for Mental Health By: Rane Wallace, MS, LPC, LCDC, SAP In the world we live in today, mental health struggles are incredibly common. Millions of people are affected by mental illnesses each year. Studies suggest that 1 in 4 people will experience one in their lifetime.
What to Do While You Wait for Counseling By: Rane Wallace, MS, LPC, LCDC, SAP From problems with anxiety to depression to addiction problems, there are many reasons why you might make an appointment with a counselor. So, how long should you expect to wait before your first session? Depending
What is Postpartum Depression? (And How to Overcome It) By: Rane Wallace, MS, LPC, LCDC, SAP Have you or a loved one recently had a baby? If so, then you might already know how becoming a parent can trigger all sorts of feelings. From excitement and joy to overwhelming anxiety,
The Effects of Stress on Your Body By: Rane Wallace, MS, LPC, LCDC, SAP Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you aren’t alone. The American Psychological Association conducted a poll that revealed Americans’ stress levels are on the rise. Why? Well, you might not be surprised
How to Stop a Panic Attack: 9 Strategies By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve experienced a panic attack, then you know how overwhelming, unpredictable, and scary it can feel. However, it is important to recognize that you’re not alone. Panic attacks are relatively common, and the NIH
Does Working from Home Affect Your Mental Health? By: Rane Wallace, MS, LPC, LCDC, SAP Working from home can play a huge role on your mental health. There’s no denying that the past few years have been different to say the least. From navigating a global pandemic, to altering our
8 Signs You Are Addicted to Porn (And How It Ruins Relationships) By: Rane Wallace, MS, LPC, LCDC, SAP As a porn addiction therapist, I have seen a steady rise of problematic porn use throughout the last several years in Fort Worth. You might not think that it is a
Do I Need Therapy? 8 Signs You Should See a Therapist By: Rane Wallace, MS, LPC, LCDC, SAP Are you stuck in a rut and having a hard time shaking it? Or maybe you’re having a hard time concentrating at work? Have you found yourself losing interest in people and
8 Tips for How to Help Someone Depressed By: Rane Wallace, MS, LPC, LCDC, SAP Are you wanting to know how to help someone depressed? One of the key elements of friendship is giving and receiving support. Especially when they are depressed or going through a difficult time. But some
15 Coping Skills for Stress Management By: Rane Wallace, MS, LPC, LCDC, SAP While I hate to say it, stress is something that will pretty much always be there in your life. You certainly have it in your life, whether it is due to life events, daily stressors, or other
10 Helpful Coping Skills for Dealing with Difficult Times By: Rane Wallace, MS, LPC, LCDC, SAP Attending individual counseling sessions with a therapist can help you learn more helpful therapy coping skills and coping mechanisms to get through difficult times. The Covid-19 pandemic has negatively impacted people’s mental health in substantial
8 Tips for Coping with FOMO – The Fear of Missing Out By: Rane Wallace, MS, LPC, LCDC, SAP In this article, I’m going to discuss a problem that is continuing to get worse in our society. It’s called FOMO. I’m sure you have heard about it. You probably know
A Christian Counseling Approach to Mental Health Therapy Guest Post by Joel Peterson, M.A., L.P.C. What is mental health? Achieving your goals? Mental health and achieving your goals usually go hand in hand. You know your goals; “I want to be sober.” “I want to be happy.” “I want to
Strategies for Helping Couples In and Out of Therapy Guest Post by Zully Shultz, MS, LMFT As a relationship therapist and marriage counselor in Fort Worth, I’m sometimes met with couples who admit they have dragged their feet to schedule their initial appointment. One or both partners share they have
Therapy with Fort Worth Therapists: Building Good Habits and Routines Rane Wallace, MS, LPC, LCDC, SAP Attending therapy with Fort Worth Therapists can help you improve your habits and build healthier routines. Did you know that building routines and habits are especially important when it comes to improving your mental
A Guide to Cognitive Behavioral Therapy and Common Techniques Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll briefly discuss what Cognitive Behavioral Therapy is and list some of the common techniques utilized in this type of therapy. Cognitive behavioral therapy is one of the most widely used therapeutic
How Therapists Can Help You With Anxiety Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll discuss what anxiety is and list 4 of the most common types of anxiety disorders. I’ll help you understand how a therapist can help you to improve symptoms of anxiety. I’ll discuss how
Recovering from Drugs and Alcohol – Maintaining Sobriety in Fort Worth Guest Post by Neal Williams Today, I want to discuss the topic of Recovery. Before we go any further, please know that everything written here is based on my personal experience. After 12 years in active addiction and over
Thanksgiving and Gratitude – Fort Worth Therapy Facts Guest Post by Amanda Averbeck, MS, LMFT-Associate I often see social media posts for 30 days of gratitude in the month of November. It is easy to adopt the attitude of gratitude when there is a holiday dedicated to the practice, but
The Continuum of Addiction and When to Reach Out For Help Rane Wallace, MS, LPC, LCDC, SAP Many people have a difficult time truly understanding the continuum of addiction, through either drugs and or alcohol. It seems almost impossible to comprehend why some people become addicted to drugs and alcohol
Helpful Things to Know About Depression Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll define what depression is and summarize the most common type of depression, major depressive disorder. I’ll provide you with a list of symptoms of depression, so you know what to look out for. After
When Should I Attend Therapy with Therapists in Fort Worth? Rane Wallace, MS, LPC, LCDC, SAP Are you not sure if you should attend therapy with a therapist in Fort Worth? In this article, I will help you determine if you should attend therapy in Fort Worth (or if you
How to Find Therapists in Fort Worth for Individual Counseling and Therapy Services Rane Wallace, MS, LPC, LCDC, SAP Do you want to find counselors and therapists in Fort Worth but don’t know where to start? Finding a therapist can be overwhelming. I created this article to help make finding
What to Expect at Your First Session of Therapy at Fort Wellness Counseling with Our Fort Worth Based Therapist and Counselor Part 3 of 3 Rane Wallace, MS, LPC, LCDC, SAP If you have never attended a counseling session with a therapist before, you might be curious about what to
The Benefits of Attending Therapy with a Counselor and Therapist in Fort Worth, TX Part 2 of 3 Rane Wallace, MS, LPC, LCDC, SAP What are the benefits of therapy with a counselor or therapist? This is a common question we hear from individuals that have never attended therapy. In
What is Counseling, Mental Health Therapy, Psychotherapy and Talk Therapy? Part 1 of 3 Rane Wallace, MS, LPC, LCDC, SAP Part 1: What is counseling? So, you’ve thought about going to counseling. But where are you supposed to start? Not only is it intimidating to share your thoughts with a
