Emotional Intelligence at Work: Developing Self-Awareness and Self-Management
- CMPS Faculty
- Oct 15
- 3 min read
You can’t control every situation — but you can learn to control your response. That’s where emotional intelligence begins.
For many corrections and law enforcement professionals, meditation or mindfulness can sound unrealistic—or even unsafe. “Sit still and breathe” isn’t easy when your training tells you to stay alert, aware, and ready for anything. But mindfulness isn’t about letting your guard down; it’s about learning how to regulate yourself under pressure.
This Emotional Wellness Month, CMPS is highlighting emotional intelligence as a practical skill that strengthens safety, health, and performance.
Emotional Intelligence: A Framework for Resilience
Emotional intelligence (EQ), as described by psychologist Daniel Goleman, includes four interconnected capacities:
Self-Awareness — noticing your emotions, body, and mindset.
Self-Management — calming, reframing, and choosing a response.
Social Awareness — reading others’ cues with empathy.
Relationship Management — communicating and collaborating skillfully.
Fleet Maull, founder of the Mindfulness-Based Wellness and Resiliency (MBWR) model, teaches that the first two quadrants—self-awareness and self-management—form the foundation of emotional wellness:
“Being more aware of our body, our physical experience, our emotional experience, our mental experience, and our spiritual experience. By paying attention this way, we develop a greater sense of our basic okayness.”
When professionals in high-stress environments practice this awareness, they’re better able to regulate their physiology, maintain perspective, and return to calm more quickly after activation.
Mindfulness for Those Who Stay on Alert
In a recent American Police Beat article, former military police officer Dr. Joy VerPlanck and neuroscientist Dr. Ryan Curl wrote that:
“When your job depends on staying aware and ready to respond, stillness can feel uncomfortable — or even unsafe.” ¹
They explain that meditation isn’t about sitting perfectly still—it’s simply attention training. Whether you take a slow walk, hum softly, or breathe in rhythm, the goal is the same: give your mind a moment to reset so your system doesn’t run “too hot for too long.”
These brief resets protect focus, decision-making, and long-term health. The authors note that “control comes from consistent regulation, not from the form the practice takes.” ¹
That principle aligns directly with MBWR: emotional regulation is what makes mindfulness practical for the front lines.
A Voice from the Field
One corrections officer who completed MBWR training put it this way:
“I used to think being tough meant ignoring stress. Now I know real strength means noticing when I’m getting triggered and using my tools to calm down before I react.”
Through mindful awareness and breathing, this officer learned to stay steady in the face of provocation—an example of emotional intelligence in action.
Practical Takeaways
Pause before reacting. A single mindful breath creates space for choice.
Breathe intentionally. Try straw breathing—in through the nose (for 4 counts), out through pursed lips (for 6–7 counts)—to downshift your physiology.
Reframe “meditation.” It doesn’t have to look a certain way; it’s simply a way to keep your mind from overheating.
Integrate short resets. Two-minute check-ins before or after roll call can improve focus all shift long.
Why Emotional Wellness Matters
Mindfulness and emotional intelligence are not about softness—they’re about control, clarity, and composure. As Fleet Maull teaches, small, consistent practices create immediate benefits. Emotional wellness enables professionals to perform at their best and return home whole.
Sources
VerPlanck, J., & Curl, R. (2025, October 7). Meditation is hard because it’s not what you think. American Police Beat. https://apbweb.com/2025/10/meditation-is-hard-because-its-not-what-you-think/
Maull, F. (2025). MBWR Short Course Module 5 – Self-Awareness.
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