What active listening techniques can you use to better manage your emotions at work?

1 Why active listening matters for your emotions

Your emotions affect your performance, motivation, and well-being at work. They also influence how you interact with your colleagues, managers, and clients. When you are feeling angry, anxious, or overwhelmed, you may find it hard to listen effectively, express yourself clearly, or resolve problems. On the other hand, when you are feeling calm, confident, or curious, you may be more open, empathetic, and creative. Active listening can help you achieve a positive emotional state by reducing your stress, increasing your understanding, and enhancing your rapport with others.

2 How to listen actively with your body language

One of the first steps to active listening is to show that you are paying attention and interested in what the other person is saying. You can do this by using your body language, such as eye contact, nodding, smiling, and leaning forward. These gestures signal that you are engaged, respectful, and supportive of the speaker. They also help you stay focused and avoid distractions. By listening actively with your body language, you can also regulate your emotions by calming yourself down, boosting your confidence, or expressing your enthusiasm.

3 How to listen actively with your verbal responses

Another way to listen actively is to use your verbal responses, such as paraphrasing, summarizing, asking questions, and giving feedback. These responses help you check your understanding, clarify any confusion, and explore the topic further. They also show that you are listening carefully, acknowledging the speaker's feelings, and providing constructive input. By listening actively with your verbal responses, you can also manage your emotions by validating your own or the speaker's emotions, expressing your opinions or concerns, or finding solutions.

4 How to listen actively with your mindset

The third aspect of active listening is to adopt a mindset that fosters effective communication and emotional regulation. This means being curious, open-minded, empathetic, and respectful of the other person's perspective, even if you disagree or have different views. It also means being aware of your own emotions, triggers, and biases, and avoiding judgment, defensiveness, or interruption. By listening actively with your mindset, you can also control your emotions by learning new information, gaining insight, or building trust.

5 How to practice active listening at work

To improve your active listening skills and manage your emotions at work, you need to practice regularly and intentionally. You can start by choosing a specific situation or conversation where you want to apply active listening, such as a meeting, a feedback session, or a negotiation. Then, you can prepare yourself by setting a goal, identifying your emotions, and planning your responses. During the conversation, you can use the techniques of body language, verbal responses, and mindset to listen actively and regulate your emotions. After the conversation, you can reflect on your performance, feedback, and outcomes, and identify areas for improvement.