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What do you do if you struggle to understand and manage your emotions in the workplace?

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Emotions are part of being human, but they can also interfere with your productivity, communication, and relationships at work. If you struggle to understand and manage your emotions in the workplace, you are not alone. Many people face challenges in coping with stress, anger, frustration, fear, or sadness on the job. However, there are some strategies that can help you improve your emotional intelligence and deal with difficult situations more effectively. Here are some tips on how to handle your emotions in the workplace.

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1 Identify your triggers

The first step to managing your emotions is to recognize what triggers them. Triggers are events, situations, or people that cause you to react emotionally, either positively or negatively. For example, you may feel anxious when you have to present to a large audience, or you may feel angry when you receive unfair criticism. By identifying your triggers, you can prepare yourself for them and avoid overreacting or underreacting. You can also try to minimize your exposure to triggers that are harmful or unnecessary.

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Emmanuel Gaja

Sales Executive
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For your emotions to run amok, it's obvious there's a trigger. And identifying it will save you a lot of stress. Now the real question comes, how to I identify what might trigger me? Study yourself. Your likes? Your dislikes? Study your work environment. Is it to your liking? Does the environment affect your health? Study your colleagues. Do they do things you detest? Is it an anxiety problem? Is the peer pressure? Alot exist to study and research on, believe me, with this you're bound to know what sets you off.

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Sunday Idoko

Assisted Learning @ArihCentre
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self awareness is a basic level skill of emotional intelligence. Getting to know yourself under various situations can help you to manage your emotions, this is because different environments come with differing causes and effects. Ask questions like what usually leads me to yell in a meeting? Why do I lack the patience to listen attentively? What makes me irritant at different scenarios? If you are able to logically come up with answers to these questions and a few more, you would get to see the root causes of your lack of emotional balance. Many times outbursts of emotions have deeper roots beyond the immediate causes or triggers. Counselling and spiritual exercises can help to reach a more permanent solution.

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2 Express your emotions appropriately

The second step to managing your emotions is to express them in a way that is respectful, constructive, and professional. You don't have to suppress your emotions or pretend that everything is fine, but you also don't want to lash out, cry, or vent inappropriately. Instead, you can use assertive communication skills to express your feelings and needs clearly and calmly, without blaming or attacking others. You can also use positive feedback and appreciation to express your gratitude and recognition for others.

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3 Seek support when needed

The third step to managing your emotions is to seek support when you need it. You don't have to deal with your emotions alone, and sometimes you may need help from others to cope with them. You can reach out to a trusted colleague, friend, or family member to share your feelings and get some perspective. You can also seek professional help from a counselor, coach, or therapist if you have persistent or severe emotional issues that affect your well-being and performance.

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Mag. Patrick Akrivos

An Austrian-Greek licensed psychologist / psychotherapist and Leader Effectiveness Trainer.
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Feelings are neutral experiences, devoid of inherent morality. They simply exist as responses to situations. Labeling them as good or bad is subjective, as each emotion serves a purpose, offering opportunities for self-awareness and understanding. Emotions define our humanity. Saying: "Try not to feel this/that" "Avoid negative emotions" is basically asking not to be human and is humanly not possible. When feelings are overwhelming, and the way you deal with them are not conducive to your actualization, the best is to seek qualified professional help.

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4 Practice self-care and relaxation

The fourth step to managing your emotions is to practice self-care and relaxation. You can reduce your stress levels and improve your mood by taking care of your physical and mental health. You can do this by getting enough sleep, eating well, exercising regularly, and avoiding alcohol and drugs. You can also practice relaxation techniques such as breathing exercises, meditation, yoga, or mindfulness to calm your mind and body.

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Victoria Hepburn PCC

Digital Marketing Strategy | Content Creation | AI Artist | Copywriter | ?? Team Collaboration & Leadership Skills Speaker & Author | ??LinkedIn Top Voice 2024
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In today's fast-paced work culture, it's critical to schedule time and boundaries for proper rest, nutrition, hydration, relaxation tools, and fun beyond work. Why? Because how you deal with pressure and negative feedback is affected by how well you take care of yourself. You have to have a way to offload the stress of today so you don't get overloaded tomorrow. We don't get more hours in the day, so we have to optimize the way we use the time we have.

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5 Learn from your emotions

The fifth step to managing your emotions is to learn from them. Your emotions are not only reactions, but also signals that can help you understand yourself and others better. You can use your emotions as feedback to evaluate your goals, values, and actions, and to adjust them if needed. You can also use your emotions as motivation to overcome challenges, pursue opportunities, and grow as a person.

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6 Develop your emotional intelligence

The sixth step to managing your emotions is to develop your emotional intelligence. Emotional intelligence is the ability to recognize, understand, and regulate your own and others' emotions, and to use them effectively in social situations. By developing your emotional intelligence, you can improve your interpersonal skills, such as empathy, communication, collaboration, and leadership. You can also enhance your self-awareness, self-confidence, and self-control.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if you struggle to understand and manage your emotions in the workplace?

1

2

3

4

5

6

7

1 Identify your triggers

2 Express your emotions appropriately

3 Seek support when needed

4 Practice self-care and relaxation

5 Learn from your emotions

6 Develop your emotional intelligence

7 Here’s what else to consider

Interpersonal Skills

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What do you do if you struggle to understand and manage your emotions in the workplace?

1

2

3

4

5

6

7

1 Identify your triggers

2 Express your emotions appropriately

3 Seek support when needed

4 Practice self-care and relaxation

5 Learn from your emotions

6 Develop your emotional intelligence

7 Here’s what else to consider

Interpersonal Skills

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