What are some strategies for managing your emotions when dealing with difficult team members or situations?

2 Pause and breathe

When you feel a strong emotion rising, do not act on it immediately. Instead, take a moment to pause and breathe deeply. This can help you calm down and regain control over your impulses. Breathing can also lower your blood pressure and reduce your stress levels. By pausing and breathing, you can create some space between your emotion and your action, and avoid saying or doing something you might regret later.

3 Reframe the situation

Another way to manage your emotions is to reframe the situation from a different perspective. Instead of seeing the difficult team member or situation as a threat or a problem, try to see it as an opportunity or a challenge. For example, you can ask yourself how you can learn from this experience, what positive outcomes you can achieve, or how you can improve the situation. By reframing the situation, you can shift your focus from the negative to the positive, and reduce your emotional intensity.

4 Express your emotions constructively

Sometimes, you may need to express your emotions to the difficult team member or situation, especially if they affect your work or well-being. However, you should do so in a constructive way, not in a destructive way. This means using assertive communication, not aggressive or passive communication. Assertive communication involves stating your feelings, needs, and expectations clearly, respectfully, and confidently, without blaming, attacking, or avoiding the other party. By expressing your emotions constructively, you can increase your chances of resolving the issue and maintaining a good relationship.

5 Seek support and feedback

Finally, you can manage your emotions by seeking support and feedback from others. You do not have to deal with difficult team members or situations alone. You can reach out to your colleagues, peers, mentors, or friends for advice, guidance, or empathy. They can help you cope with your emotions, offer you different perspectives, or suggest solutions. You can also ask for feedback from the difficult team member or situation, if possible, to understand their point of view and improve your communication. By seeking support and feedback, you can reduce your isolation and stress, and enhance your emotional intelligence and empathy.