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What are some effective strategies to handle emotions in conflict situations?

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Conflict is inevitable in any relationship, whether it is with a partner, a friend, a colleague, or a family member. However, how you handle your emotions in conflict situations can make a big difference in the outcome and the quality of your relationship. In this article, we will share some effective strategies to manage your emotions and negotiate and resolve conflicts in a constructive way.

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1 Identify your triggers

The first step to handle your emotions in conflict situations is to recognize what triggers them. Triggers are the events, words, or behaviors that make you feel angry, hurt, frustrated, or defensive. They are often related to your past experiences, your values, your needs, or your expectations. By identifying your triggers, you can become more aware of your emotional reactions and avoid overreacting or escalating the conflict.

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Danielle Monaco

Senior Account Executive at Corporate Traveller Canada
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When you have been triggered, and feel one of the above emotions, it’s important to sit with it and try not to react to the trigger. Be curious about it. Ask yourself where is this coming from? Past conditioning, my values, beliefs. Oftentimes you can learn a lot about yourself by situations that trigger you. It is also important to be aware of this in the reverse. If someone else is triggered by something you have done or said to them. They have their own set of values and past conditioning completely different to yours, so have empathy to that and try not to take it personal.

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Geoffrey Levy

Healthcare Marketing Outreach Professional
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I would say in 99% of the conflicts, always be cool, calm, & collected at all times! To show your emotions when someone is yelling at you, will bring you down to their level! It will irritate them more if you don’t explode & remain super calm!

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2 Express your feelings

The second step to handle your emotions in conflict situations is to express your feelings in a respectful and assertive way. Expressing your feelings does not mean blaming, accusing, or attacking the other person, but rather sharing your perspective and how the situation affects you. You can use "I" statements, such as "I feel...", "I need...", or "I want..." to communicate your emotions without implying that the other person is wrong or responsible for them. By expressing your feelings, you can help the other person understand your point of view and create a space for dialogue and empathy.

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3 Listen actively

The third step to handle your emotions in conflict situations is to listen actively to the other person's feelings and perspective. Listening actively means paying attention to what the other person is saying, showing interest and curiosity, asking questions, and reflecting back what you hear. Listening actively does not mean agreeing or disagreeing, but rather trying to understand the other person's experience and emotions. By listening actively, you can show respect and validation, reduce misunderstandings, and find common ground.

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Leslie Nydick

The Conflict Strategist? ? Workplace Conflict? I Will Get You Unstuck ? Resolve Workplace Tensions with The Conflict Tune-Up? ? LinkedIn Top Voice x 4 ? Expert in Conflict, Negotiation, & Communication
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Listen, listen more, and listen even more. We have to keep our minds open to just listen. While listening, don't plan your response, don't think about when it happened to you, don't asume, don't judge, AND don't think about what you will be doing later in the day. Be curious. If you listen to understand, then the other person will feel seen and heard. That will more than likely result in you receiving that same active listening. A special note: many ask, so why do I have to listen first? If you want to get unstuck from conflict, take the lead with the communication and start with listening. The extra effort will be worth it.

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4 Manage your stress

The fourth step to handle your emotions in conflict situations is to manage your stress level and calm yourself down when you feel overwhelmed or triggered. Stress can impair your ability to think clearly, communicate effectively, and empathize with the other person. Therefore, it is important to find ways to cope with stress and regulate your emotions, such as taking deep breaths, taking a break, practicing mindfulness, or engaging in physical activity. By managing your stress, you can prevent emotional hijacking and regain your balance and composure.

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Leslie Nydick

The Conflict Strategist? ? Workplace Conflict? I Will Get You Unstuck ? Resolve Workplace Tensions with The Conflict Tune-Up? ? LinkedIn Top Voice x 4 ? Expert in Conflict, Negotiation, & Communication
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Here are a few tips to help with managing the emotions during conflict: 1) When the other person's words & actions convey emotions, remember it is a reflection of them, not you. Listen to understand what they are feeling and avoid reacting to it. 2) Use the pause. Pause to breathe. Pause to reflect. Pause to think. A pause is never a moment of nothing. 3) Share your feelings by using more "I" statements [so the other person will hear how you are feeling] versus "you" statements [which sound like an attack and trigger a defense]. A pro tip: The pause can feel very uncomfortable especially during a conflict. Practice inserting pauses during comfortable conversations. That will make it easier to insert pauses during difficult conversations.

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5 Seek solutions

The fifth step to handle your emotions in conflict situations is to seek solutions that are mutually beneficial and acceptable for both parties. Seeking solutions means moving from a win-lose or lose-lose mindset to a win-win mindset, where you focus on the interests and needs of both sides, rather than the positions or demands. Seeking solutions also means being flexible, creative, and collaborative, rather than rigid, defensive, or competitive. By seeking solutions, you can foster cooperation and trust, and achieve a positive and lasting resolution.

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6 Learn and grow

The sixth and final step to handle your emotions in conflict situations is to learn and grow from the experience . Learning and growing means reflecting on what happened, what worked and what didn't, what you learned about yourself and the other person, and what you can do differently in the future. Learning and growing also means acknowledging your mistakes, apologizing if necessary, and forgiving yourself and the other person. By learning and growing, you can improve your emotional intelligence, your communication skills, and your relationship quality.

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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 some effective strategies to handle emotions in conflict situations?

1

2

3

4

5

6

7

1 Identify your triggers

2 Express your feelings

3 Listen actively

4 Manage your stress

5 Seek solutions

6 Learn and grow

7 Here’s what else to consider

Relationship Building

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What are some effective strategies to handle emotions in conflict situations?

1

2

3

4

5

6

7

1 Identify your triggers

2 Express your feelings

3 Listen actively

4 Manage your stress

5 Seek solutions

6 Learn and grow

7 Here’s what else to consider

Relationship Building

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感谢您的反馈

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