How can you use EI to manage emotions in high-pressure situations on set?

1 Understand 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 might feel anxious when you have to pitch an idea, angry when someone criticizes your work, or happy when you receive praise. By identifying your triggers, you can anticipate and prepare for them, and avoid overreacting or underreacting.

2 Express your feelings

The second step to managing your emotions is to express them appropriately. Bottling up or ignoring your feelings can lead to resentment, stress, or burnout. On the other hand, venting or exploding can damage your relationships, reputation, or morale. The key is to find a balance between expressing and regulating your emotions. You can do this by using "I" statements, such as "I feel frustrated when you interrupt me", rather than blaming or attacking others. You can also use non-verbal cues, such as facial expressions, body language, or tone of voice, to convey your emotions without words.

3 Listen to others

The third step to managing your emotions is to listen to those of others. Listening is not only about hearing what others say, but also understanding what they mean, feel, and need. By listening empathically, you can show respect, support, and appreciation for your team members, and build trust and rapport. You can also learn from their perspectives, feedback, and suggestions, and improve your work and performance. To listen effectively, you need to pay attention, ask open-ended questions, paraphrase, reflect, and summarize what others say.

4 Resolve conflicts

The fourth step to managing your emotions is to resolve conflicts constructively. Conflicts are inevitable in film production, as different people have different opinions, goals, and styles. However, conflicts can also be opportunities for growth, innovation, and collaboration, if handled well. To resolve conflicts, you need to adopt a win-win mindset, rather than a win-lose or lose-lose one. You also need to focus on the issue, not the person, and use facts, not emotions, to support your arguments. Moreover, you need to be flexible, respectful, and willing to compromise and negotiate.

5 Seek feedback

The fifth step to managing your emotions is to seek feedback regularly. Feedback is essential for improving your skills, knowledge, and performance in film production. However, feedback can also be challenging to give and receive, especially when it is negative or critical. To seek feedback effectively, you need to be open-minded, curious, and humble. You also need to ask for specific, constructive, and actionable feedback, rather than vague, general, or subjective ones. Furthermore, you need to thank, appreciate, and apply the feedback, rather than dismiss, defend, or ignore it.

6 Practice self-care

The sixth and final step to managing your emotions is to practice self-care. Self-care is the act of taking care of your physical, mental, and emotional well-being, especially when you are under stress or pressure. By practicing self-care, you can reduce your stress levels, boost your mood, and enhance your productivity and creativity. Some examples of self-care activities are eating well, sleeping enough, exercising regularly, meditating, relaxing, having fun, and seeking support.