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You’re struggling to manage your emotions at work. What are some strategies you can use?

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Do you ever feel overwhelmed, frustrated, or angry at work? Do you struggle to control your emotions and communicate effectively with your colleagues, clients, or boss? If so, you are not alone. Many people face emotional challenges at work, especially in stressful or demanding situations. However, letting your emotions get the best of you can harm your professional reputation, relationships, and performance. That's why it's important to learn some strategies to manage your emotions at work and improve your interpersonal communication skills.

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Priyanka Rao

Wellness Coach || Counselling Psychologist || Author || Special Educator || Behavior Therapist

1 Identify your triggers

The first step to managing your emotions at work is to understand what triggers them. Triggers are events, situations, or people that cause you to react emotionally, often in a negative or disproportionate way. For example, you might feel triggered by a tight deadline, a rude customer, a critical feedback, or a conflict with a coworker. By identifying your triggers, you can anticipate and prepare for them, and avoid being caught off guard by your emotional response. You can also examine why these triggers affect you so much, and work on addressing the underlying issues or beliefs that fuel your emotions.

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Anne Rantala

Mindset-kuiskaaja ?? Ep?onnistumisen pelko tappaa tekemisen – autan tekem??n tulosta fiksusti, ei vain kiireell?. Kest?v?sti tehokkuutta, tulosta ja tyytyv?isyytt? ??
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Understanding and embracing our emotions not only aids in comprehending others' feelings but also equips us with additional tools to navigate unforeseen circumstances. When we have a deeper understanding of ourselves, we no longer need to feign emotions, acknowledging that our feelings are unique to us, just as others have their own. This heightened self-awareness fosters greater empathy towards both others and ourselves, freeing us from the burden of shame when expressing our emotions openly.

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2 Pause and breathe

The second step to managing your emotions at work is to pause and breathe before you react. When you are triggered, your body goes into fight-or-flight mode, which can impair your rational thinking and communication skills. By pausing and taking a few deep breaths, you can calm your nervous system and regain your composure. This will help you to avoid saying or doing something you might regret later, and to respond in a more constructive and respectful way. You can also use this time to check in with yourself and label your emotions, which can reduce their intensity and help you communicate them more clearly.

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Anne Rantala

Mindset-kuiskaaja ?? Ep?onnistumisen pelko tappaa tekemisen – autan tekem??n tulosta fiksusti, ei vain kiireell?. Kest?v?sti tehokkuutta, tulosta ja tyytyv?isyytt? ??
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Taking a moment to pause and breathe is excellent advice! Additionally, training yourself to anticipate rather than merely react can significantly enhance self-control, reducing the feeling of being blindsided. While it requires practice, it's entirely achievable. A valuable question to ask oneself is: Why does this particular matter evoke such strong emotions? Is it truly significant enough to warrant investing my time and energy?

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3 Express yourself assertively

The third step to managing your emotions at work is to express yourself assertively, not aggressively or passively. Assertive communication is the ability to express your thoughts, feelings, and needs in a direct, honest, and respectful way, while also respecting the rights and opinions of others. Assertive communication can help you to resolve conflicts, negotiate solutions, and build trust and rapport with your colleagues, clients, or boss. To communicate assertively, use "I" statements, such as "I feel", "I need", or "I think", rather than blaming, accusing, or judging others. Also, listen actively, ask questions, and seek feedback, rather than interrupting, dismissing, or ignoring others.

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4 Seek support

The fourth step to managing your emotions at work is to seek support from others when you need it. You don't have to deal with your emotions alone, and sometimes talking to someone can help you to vent, gain perspective, or find solutions. You can seek support from a trusted coworker, a friend, a family member, or a professional counselor, depending on the nature and severity of your emotional challenge. However, be careful not to gossip, complain, or badmouth others, as this can damage your reputation and relationships at work. Instead, focus on expressing your feelings, asking for advice, or finding positive ways to cope.

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5 Practice self-care

The fifth step to managing your emotions at work is to practice self-care, which means taking care of your physical, mental, and emotional well-being. Self-care can help you to reduce stress, boost your mood, and increase your resilience and productivity at work. Some examples of self-care activities are getting enough sleep, eating healthy, exercising regularly, meditating, relaxing, or pursuing a hobby. You can also set boundaries and limits at work, such as saying no to unreasonable requests, delegating tasks, or taking breaks. By practicing self-care, you can prevent emotional burnout and improve your interpersonal communication skills.

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Priyanka Rao

Wellness Coach || Counselling Psychologist || Author || Special Educator || Behavior Therapist
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Practicing Self Care - A great asset to regulate the emotional fluctuations too. Listing down what makes an individual happy and doing it consistently will be adding value to the satisfaction levels and enhance harmony within and around.

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6 Learn from your mistakes

The sixth and final step to managing your emotions at work is to learn from your mistakes. No one is perfect, and sometimes you might lose your temper, say something inappropriate, or hurt someone's feelings at work. Instead of beating yourself up or denying your responsibility, acknowledge your mistake, apologize sincerely, and make amends if possible. Then, reflect on what went wrong, what you can do differently next time, and what you can learn from the situation. By learning from your mistakes, you can grow as a person and a professional, and improve your emotional intelligence and interpersonal communication skills.

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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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Interpersonal Communication

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You’re struggling to manage your emotions at work. What are some strategies you can use?

1

2

3

4

5

6

7

1 Identify your triggers

2 Pause and breathe

3 Express yourself assertively

4 Seek support

5 Practice self-care

6 Learn from your mistakes

7 Here’s what else to consider

Interpersonal Communication

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You’re struggling to manage your emotions at work. What are some strategies you can use?

1

2

3

4

5

6

7

1 Identify your triggers

2 Pause and breathe

3 Express yourself assertively

4 Seek support

5 Practice self-care

6 Learn from your mistakes

7 Here’s what else to consider

Interpersonal Communication

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