Bitesize training courses → Personal effectiveness → Emotional intelligence

Training course: Emotional intelligence

Technical skills get people hired. Emotional intelligence is what helps them thrive. The ability to understand your own emotional responses, manage them under pressure and tune into the emotions of the people around you is one of the most consistent predictors of performance in collaborative workplaces. 

Emotional intelligence shapes how people communicate, how they handle conflict, how they respond to stress and how they make others feel. In this session, participants build genuine self-awareness about their own emotional patterns and impact, and leave with a set of strategies they can apply straight away, at work and beyond.

Two hours • In-person or remote • 4-15 participants
Rated 4.4/5★★★★½ from 132 recent reviews

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About this bitesize training course

Emotional intelligence isn’t a fixed trait. It’s a set of skills, and the research is clear that it can be developed with the right focus and practice. That premise sits at the heart of this session.

We explore emotional intelligence across its four core dimensions: self-awareness, self-management, social awareness and relationship management. Each one is explored practically, not just defined. Participants examine their own behavioural tendencies and the impact those have on the people around them. 

They’ll learn how to recognise and manage their emotional responses, including in high-pressure situations where the instinct is to react rather than respond. And they’ll develop a richer understanding of the different communication styles, personality types and emotional reactions of colleagues and clients, so they can navigate relationships with more empathy and less friction.

We also address stress and pressure directly, since this is where emotional intelligence tends to matter most and where it’s hardest to access. Participants come away with practical techniques for keeping their cool when the temperature rises, rather than just a theoretical understanding of why it matters.

Key details

  • this bitesize training course is two hours long and packed with powerful ideas that grow emotional intelligence in your organisation

  • designed for groups of 4 – 15

  • delivered by an expert trainer at your workplace, or virtually

  • interactive, with plenty of exercises that get people talking

  • customisable, to connect with your organisation’s values

Download the full course outline

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Who this course is for

  • Professionals who want to manage their emotional responses more effectively, especially under pressure

  • Managers and team leaders looking to lead with greater empathy and self-awareness

  • Teams navigating change, conflict or high-pressure environments

  • Organisations investing in culture, wellbeing and psychological safety

“Maximal learning in a short, but intense, session. This is definitely the way forward for management training, as far as I am concerned.”

Professor Niamh Moran, Royal College of Surgeons Ireland ★★★★★

What participants will learn

By the end of this BiteSize training course, participants will be able to:

  1. Understand the importance of developing emotional intelligence and recognise that it can genuinely be improved

  2. Build self-awareness and understand their own impact on the people around them

  3. Handle their emotions more effectively, particularly in stressful or high-pressure situations

  4. Understand their personal levels of emotional intelligence and use practical strategies to develop and improve

  5. Identify the physiology and psychology of stress and maintain calm under pressure

  6. Gain insight into the communication styles and emotional reactions of colleagues and clients

  7. Manage relationships more effectively and with greater empathy

  8. Optimise their empathetic skills to bring out the best in others

💡This is a practical, interactive session designed to create lightbulb moments that participants can take back to the workplace immediately.

a group of people sat around a large desk working on laptops

Core topics covered

3 people sat round a table with laptops smiling and laughing

What is emotional intelligence?

A grounding in what emotional intelligence actually means in practice, and why it has such a significant impact on performance, relationships and workplace culture. Participants explore their own starting point and what developing their emotional intelligence could look like for them specifically.

two women talking calmly close up

Self-awareness and self-management

Participants develop a clearer understanding of their own behavioural patterns and the impact those have on others, then learn practical strategies for managing their responses more deliberately. This includes techniques for staying regulated under pressure and developing reflective habits.

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Social awareness

Understanding how other people function, including different personality types and communication styles, and learning how to work with them in a way that’s empathetic, inclusive and emotionally intelligent. This section includes practical tips and techniques for building stronger, more trusting relationships across the team and with clients.

2 woman sat across from each other at a table having a soft conversation

Developing emotionally intelligent responses

How to pause, read the situation and choose a response that serves the moment rather than simply reacting. Participants practise recognising emotional triggers, managing their own state and communicating in ways that de-escalate rather than inflame.

Recent reviews of the ‘Emotional intelligence’ training course

  • "Great actionable points that can be implemented in the work place as well as in our personal lives."

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  • "Trainer was very personable and engaging. Brought in many personal experiences to illustrate and expand on key points. The slides were expanded well - it wasn't just repetition of information on the slides. Very much an interactive, workshop type session which I enjoyed and found very useful."

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  • "Very engaging. Expanded my knowledge on emotional intelligence and learnt about different techniques and methods to recognise my way of thinking."

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  • "Lots of really interesting content which was engagingly presented."

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  • "I really liked the facilitation style - I am really busy at work at present, and feeling a bit overwhelmed - the session was good to take time out and look at the situations we are working in, take a breath, think about the other persons communication styles and what is actually going on."

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  • "I thought our trainer was very engaging, the programme was really interesting and insightful, and I learned a lot. A good stimulating session, and a good balance of chat, facilitating, direct learning and feedback, so many subjects to cover."

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  • "Good tools to better manage emotions in the workspace. Our trainer was really dynamic and friendly, good vibes and energy, thank you!"

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  • "Our trainer was excellent! She encouraged participation without putting anyone on the spot, which I appreciated, and I felt she got more out of the group that way."

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Course Delivery

Our personal effectiveness training courses are designed to be short, powerful, and easy to fit into busy schedules.

  • 2 hours, packed with high-impact learning

  • Delivered in-person anywhere in the world, or virtually for remote teams

  • Best for 4–15 participants to maximise engagement

  • Live, interactive, discussion-based with no long lectures or death by powerpoint

  • All our courses can be tailored to your organisation’s values, culture, and goals

    • Individual contributors and professionals

    • Managers and team leaders

    • Teams in high-pressure or people-intensive roles

    • HR and L&D professionals

Pair this with

Resilience Training
Extend the self-management skills developed here with dedicated tools for building mental resilience, bouncing back from setbacks and sustaining performance through sustained pressure.

Managing Mental Health At Work
For managers who want to combine emotional intelligence with a deeper understanding of mental health in the workplace, including how to have supportive conversations with their team.

Successful Teamwork
Combine emotional intelligence skills with the team dynamics, collaboration frameworks and communication tools that help groups work together more effectively and with greater trust.

Provide useful emotional intelligence training for your team.

Outcomes you can expect

Organisations choose this course to help employees:

  • Communicate with greater empathy, clarity and self-awareness

  • Handle difficult conversations and high-pressure situations with more composure

  • Reduce interpersonal friction and build stronger, more trusting working relationships

  • Create a more inclusive team environment

  • Support wellbeing by helping people understand and manage their own emotional responses

💡Ask about a connected programme that’s built around your needs. We’ll help you shape a high-impact sequence that fits your calendar.

Ready to Get Started?

Help your team develop emotional intelligence.

Book a discovery call

Frequently asked questions

  • This is the most common question we get about this course, and the answer is a clear yes. The research on emotional intelligence consistently shows that emotional intelligence is not fixed. It can be developed through greater self-awareness, deliberate practice and the kind of reflective habits this session is designed to build. People leave with both the understanding and the tools to keep improving.

  • Our trainers are experienced at creating a safe, non-judgmental space where participants feel comfortable reflecting honestly without feeling exposed. The session is participatory without being coercive, and the action planning is personal rather than shared publicly. Several reviewers have specifically commented on how the trainer encouraged contribution without putting anyone on the spot.

  • Yes. We address the physiology and psychology of stress directly, since this is where emotional intelligence is most tested and most valuable. Participants learn practical techniques for recognising when their emotional responses are being triggered, managing their state in the moment and maintaining their equilibrium when the pressure is on.

  • Very much so. The self-awareness and relationship management elements are particularly valuable for anyone in a leadership role, where the emotional tone set by the manager has an outsized impact on the whole team.

  • The link is direct. Teams led by emotionally intelligent managers, and made up of emotionally intelligent individuals, are significantly more likely to exhibit the trust, openness and mutual respect that characterise psychologically safe environments. This course is often booked as part of a broader culture or wellbeing investment, alongside our resilience and mental health awareness sessions.