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Here's how you can manage your emotions in high-stress workplace situations for effective communication.

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In today's high-pressure work environments, managing your emotions is key to maintaining effective communication and professional relationships. Emotional intelligence, the ability to understand and manage your own emotions as well as those of others, is a critical skill in these situations. It allows you to navigate through stress and conflict with a level head, ensuring you communicate clearly and effectively. By honing this skill, you can improve your workplace interactions, even in the most stressful circumstances.

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Jorge Fabricio

Gerente de Engenharia | Gerente de Constru??o | Gerente de Projetos | Coordenador de Engenharia | Coordenador de Obras…
Tatiana Bicalho

QHSE Management | Director of Planning & Development | Accomplished Speaker | LinkedIn TopVoice Emotional Intelligence
Sandra Gómez

?Cansado de no encontrar trabajo? No es magia, es metodología. Te acompa?o a crear un CV Campeón y entrevistas…

1 Recognize Triggers

Recognizing what triggers your emotional responses is the first step in managing them. High-stress situations in the workplace often come unannounced, and being aware of the specific conditions or actions that elicit strong emotions in you can help you prepare for them. By identifying these triggers early on, you can develop strategies to address them proactively. This might involve taking a moment to breathe, stepping back to analyze the situation objectively, or finding constructive ways to express your concerns.

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Jorge Fabricio

Gerente de Engenharia | Gerente de Constru??o | Gerente de Projetos | Coordenador de Engenharia | Coordenador de Obras | Coordenador de Projetos | Especialista | Engenheiro Civil
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"Saber reconhecer seus gatilhos é a chave para manter a calma em meio ao caos." Em situa??es de alto estresse, como quando enfrento o microgerenciamento, manter minhas emo??es sob controle é essencial para uma comunica??o eficaz. Antigamente, identificava que a ansiedade de prazos apertados me levava a rea??es impulsivas. Consciente disso, comecei a aplicar técnicas de respira??o profunda e a escuta ativa antes de responder. Estudos como o de Goleman (1995) mostram que a inteligência emocional é fundamental para gerenciar o estresse e melhorar a eficácia no trabalho. #engineering #emotionalintelligence

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2 Stay Centered

Maintaining a sense of inner calm is essential when faced with high-stress situations. Techniques such as deep breathing, mindfulness, or brief meditation can help you stay centered and reduce the intensity of your emotional reactions. By focusing on your breath or engaging in a quick mindfulness exercise, you can create a buffer between the stressor and your response, giving you time to choose a more thoughtful and effective way to communicate.

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Jorge Fabricio

Gerente de Engenharia | Gerente de Constru??o | Gerente de Projetos | Coordenador de Engenharia | Coordenador de Obras | Coordenador de Projetos | Especialista | Engenheiro Civil
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"Manter-se centrado é o alicerce da comunica??o eficaz em momentos de alta press?o." Em situa??es de estresse intenso no trabalho, como lidar com o microgerenciamento, é fundamental gerenciar minhas emo??es para n?o perder o foco. N?o deixo que a press?o me fa?a retrair ou evitar confrontos importantes. Uso a pratica técnicas de mindfulness e a manter a aten??o plena nas intera??es para me manter focado. Um estudo de Mayer e Salovey (1997) destaca que a inteligência emocional é essencial para controlar o estresse e melhorar a comunica??o no ambiente profissional. #engineering #emotionalintelligence

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3 Empathize Actively

Active empathy involves putting yourself in someone else's shoes and trying to understand their perspective. In stressful workplace scenarios, this can help de-escalate tension and foster a more collaborative environment. By showing genuine interest in your colleagues' feelings and viewpoints, you can build trust and open the lines of communication. This doesn't mean you have to agree with them, but acknowledging their stance can lead to more constructive conversations.

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Sandra Gómez

?Cansado de no encontrar trabajo? No es magia, es metodología. Te acompa?o a crear un CV Campeón y entrevistas poderosas | Mentoría, Coaching y Consultoría ?? Tus problemas tienen soluciones, no estás solo, ?Estás listo?
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En los entornos laborales se pueden presentar distintas situaciones que generen emociones diferentes. Durante la pandemia, el mensaje que me trajo fue la empatía que cada uno tiene, ante contextos impredecibles lo que salía a flote era la empatía con todas sus letras para entender lo que todos estaban transitando. Te va a parecer conocido, trata de recordarlo un poco, ?cómo conocimos esta empatía? -Volviéndonos a mirar a los ojos y entender que comunican mucho. -Respetándonos y cuidándonos entre todos para evitar contagios. -La mayor fuerza de conexión era el saludo con el pu?o. Pasaron muchas cosas, días especiales, cumplea?os, buenas noticias y otras no tanto y con la empatía activa todo fluyo y nos dejó un excelente aprendizaje

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4 Respond, Don't React

There's a fine line between reacting and responding. Reactions are often immediate and driven by emotions, whereas responses are thought out and consider the broader context. In high-stress situations, aim to respond rather than react. Take a moment to pause and reflect on the situation before speaking or taking action. This allows you to communicate in a way that is assertive yet respectful, which is more likely to be received well by others.

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Sandra Gómez

?Cansado de no encontrar trabajo? No es magia, es metodología. Te acompa?o a crear un CV Campeón y entrevistas poderosas | Mentoría, Coaching y Consultoría ?? Tus problemas tienen soluciones, no estás solo, ?Estás listo?
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Este tema me gusta mucho, porque acá debemos dejar algo muy claro entre la comunicación fría que vemos hoy día a día, a través de mails, mensajería instantánea. La interpretación y el tono siempre, siempre se lo vamos a dar nosotros sobre como miramos al mundo, dicho esto es importante que si lees algo que te genera una reacción inmediata, lo mejor que puedes hacer es: 1)Mover el cuerpo, levántate del escritorio y camina un ratito para que las emociones se estabilicen. 2)Busca algo de tomar: un vaso de agua o té, de esta forma la mente irá aclarando el mensaje e interpretación. 3)No, no respondas de inmediato, dale un espacio a sentirte mejor para retomar la respuesta. 4)Si respondes estarás bien, si reaccionas vuelve al paso n° 1.

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5 Set Boundaries

Setting clear personal boundaries is crucial for managing emotions at work. These boundaries help define what is acceptable behavior and communication from others. When you feel these boundaries are being tested, it's important to communicate them calmly and assertively. Doing so not only protects your emotional well-being but also signals to others that you have self-respect and expect professional treatment, which can often lead to more respectful interactions.

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Sandra Gómez

?Cansado de no encontrar trabajo? No es magia, es metodología. Te acompa?o a crear un CV Campeón y entrevistas poderosas | Mentoría, Coaching y Consultoría ?? Tus problemas tienen soluciones, no estás solo, ?Estás listo?
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Los limites son sanos siempre y cuando seas el puesto numero 1, dicho esto cuando sientas que relacionarte laboralmente te esta cobrando factura y te pasa un poco por arriba recuerda lo siguiente: -Prioriza tu bienestar emocional. -Responde no reacciones. -Al otro lado también está una persona como vos, solo debes de contarle que lo que está haciendo no suma. -Respeta las opiniones de los demás. -No olvides tu poder y tranquilidad. Dentro del relacionamiento humano existen aciertos y desaciertos, lo importante está en que te sientas bien marcando tu espacio, tu trabajo y trabajando en equipo desde el respeto y la cooperación.

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6 Seek Support

Lastly, don't hesitate to seek support when needed. Whether it's confiding in a trusted colleague, consulting with a mentor, or seeking professional help, having a support system can provide you with perspective and coping strategies. Sharing your experiences with others can also validate your feelings and remind you that you're not alone in facing workplace stress. This network can be a sounding board for your communication approach and offer advice on managing difficult situations.

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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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Tatiana Bicalho

QHSE Management | Director of Planning & Development | Accomplished Speaker | LinkedIn TopVoice Emotional Intelligence
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> Breath! Learn to breathe… this simple gesture is extremely powerful. It centers your mind, calms your nerves, and enhances clarity in communication. Master this, and you'll navigate high-stress situations with grace and effectiveness. >It also gives you a moment to collect your thoughts before responding, ensuring your communication is thoughtful rather than reactive. >Then, shift your focus from the stressor to finding practical solutions. This approach reduces frustration and fosters a more positive dialogue.

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Here's how you can manage your emotions in high-stress workplace situations for effective communication.

1

2

3

4

5

6

7

1 Recognize Triggers

2 Stay Centered

3 Empathize Actively

4 Respond, Don't React

5 Set Boundaries

6 Seek Support

7 Here’s what else to consider

Emotional Intelligence

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Here's how you can manage your emotions in high-stress workplace situations for effective communication.

1

2

3

4

5

6

7

1 Recognize Triggers

2 Stay Centered

3 Empathize Actively

4 Respond, Don't React

5 Set Boundaries

6 Seek Support

7 Here’s what else to consider

Emotional Intelligence

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感谢您的反馈

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