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What are effective positive psychology interventions for managing emotions in the workplace?

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Emotions are an inevitable part of working life, and they can affect your performance, well-being, and relationships. However, you can learn to manage your emotions more effectively by applying some positive psychology interventions. Positive psychology is the scientific study of what makes people flourish and thrive, and it offers various tools and strategies to enhance your emotional intelligence, resilience, and happiness. In this article, you will discover what are some of the most effective positive psychology interventions for managing emotions in the workplace, and how you can use them to cope with stress, boost your motivation, and foster positive relationships.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist…

1 Identify your emotions

The first step to managing your emotions is to identify them and understand their causes and effects. You can use a simple technique called the emotion wheel, which is a visual representation of the different types of emotions and their intensity. The emotion wheel can help you to label your emotions more accurately, to recognize their triggers and patterns, and to express them more clearly. By identifying your emotions, you can also gain more control over them and choose how to respond to them.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist (Behaviour and Lifestyle interventions)
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Savoring interventions focus on a particular experience and aim to enhance their effects for maximizing happiness (Peterson, 2006). The core principle of these interventions is to encourage the person to grab every little aspect of experience – physical, sensory, emotional, or social (Kabat-Zinn, 2009). Savoring interventions can be connected to everyday experiences like eating, smelling, or observing, only with a little more orientation and focus to what we are consciously attending to (Bryant, Smart, & King, 2005). Savoring PPIs can be reliably used for treating depression and mood disorders, as they produce happiness and self-satisfaction (Bryant, 2003).

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2 Reframe your emotions

The second step to managing your emotions is to reframe them and change their meaning and impact. You can use a technique called cognitive reappraisal, which is a way of changing your perspective and interpretation of a situation or event. Cognitive reappraisal can help you to reduce negative emotions, such as anger, fear, or sadness, and to increase positive emotions, such as joy, gratitude, or curiosity. By reframing your emotions, you can also enhance your problem-solving skills and creativity.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist (Behaviour and Lifestyle interventions)
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Steve Maraboli said, “If you want to find happiness, find gratitude” – which is precisely the target of gratitude-based positive psychology interventions. Gratitude evokes strong feelings of positivity in the person who gives it and the person who receives it (Parks & Schueller, 2014). Gratitude interventions are categorized into two parts: Self-reflective practices, for example, writing a gratitude journal that we keep to ourselves and use as a tool for self-expression. Interactive methods where we actively express our gratitude to others by saying ‘thank you,’ giving small tokens of appreciation, or paying gratitude visits.

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3 Regulate your emotions

The third step to managing your emotions is to regulate them and adjust their intensity and duration. You can use a technique called emotion regulation, which is a set of skills and strategies to influence your emotional experience and expression. Emotion regulation can help you to cope with stress, to calm yourself down, and to balance your emotions. Some examples of emotion regulation strategies are deep breathing, mindfulness, self-compassion, and humor. By regulating your emotions, you can also improve your health and well-being.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist (Behaviour and Lifestyle interventions)
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Empathy-oriented PPIs focus on strengthening positive emotions in interpersonal relationships. Healthy social bonds – both at personal and professional fronts are essential for happiness and inner peace. (Diener & Seligman, 2002). Empathy-based interventions focus on building relationships through effective communication, broadened perception, and bridging the gap between self and others (Davis et al., 2004). The core principle behind this is to let us understand others’ perspective and build a strong connection to them (Hodges, Clark, & Myers, 2011).

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4 Amplify your emotions

The fourth step to managing your emotions is to amplify them and enhance their positive effects. You can use a technique called savoring, which is a way of paying attention and appreciating the positive aspects of your life and work. Savoring can help you to increase positive emotions, such as happiness, satisfaction, and pride, and to reduce negative emotions, such as boredom, frustration, and envy. By amplifying your emotions, you can also strengthen your motivation and engagement.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist (Behaviour and Lifestyle interventions)
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Strength in positive psychology refers to internal capacities and values (Parks & Biswas-Diener, 2013). Studies have illustrated that awareness and acknowledgment of power help in reducing symptoms of depression and increases self-contentment (Seligman et al., 2005). As the famous saying goes, “It is within yourself that you will find the strength you need,” strength-based PPIs convey a similar message. They are what psychologists refer to as ‘practical wisdom’ (Schwartz & Sharpe, 2006) and help us use our vitality wisely.

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5 Share your emotions

The fifth step to managing your emotions is to share them and connect with others who can support you. You can use a technique called social support, which is the availability and quality of your relationships with others who can provide you with emotional, informational, or practical help. Social support can help you to cope with stress, to feel more confident and valued, and to foster positive relationships. By sharing your emotions, you can also enhance your communication and collaboration skills.

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6 Learn from your emotions

The sixth step to managing your emotions is to learn from them and use them as feedback and guidance. You can use a technique called emotional agility, which is the ability to adapt and grow from your emotional experiences. Emotional agility can help you to embrace your emotions, to align them with your values and goals, and to take action accordingly. By learning from your emotions, you can also develop your personal and professional growth.

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Goodwill khokhar, Ph.D

Dy. Director, (International Collaboration: Academics and Research) at Amity Universities and Counselling Psychologist (Behaviour and Lifestyle interventions)
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This category of PPIs helps in understanding what is meaningful to us in life and why, and what we can do to achieve the things that matter in life. A person who has clarity of goals and expectations is more likely to feel happier and content (Steger, Kashdan, & Oishi, 2008; Steger, Oishi, & Kashdan, 2009). If we follow Abraham Maslow’s Theory of Need Hierarchy, the highest level of human needs include self-enhancement and self-esteem, both of which are intertwined with finding the true meaning of life.

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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 are effective positive psychology interventions for managing emotions in the workplace?

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3

4

5

6

7

1 Identify your emotions

2 Reframe your emotions

3 Regulate your emotions

4 Amplify your emotions

5 Share your emotions

6 Learn from your emotions

7 Here’s what else to consider

Career Counseling

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What are effective positive psychology interventions for managing emotions in the workplace?

1

2

3

4

5

6

7

1 Identify your emotions

2 Reframe your emotions

3 Regulate your emotions

4 Amplify your emotions

5 Share your emotions

6 Learn from your emotions

7 Here’s what else to consider

Career Counseling

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