3 Methods to Control Your Emotions at Work

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Work can be stressful, challenging, and overwhelming.?

But it can also be enjoyable, rewarding, and fulfilling.

Over a day, you likely experience a wide range of emotions--both positive and negative.

That’s human! The key to success is learning how to control your emotions.?

Leading psychologist Daniel Goleman says having a strong EQ helps you stand out at work. Empathy, adaptability, staying positive, and controlling emotions are aspects of emotional intelligence.?

It’s especially important for leaders because the emotional state is contagious. A leader who is constantly negative can cause employee productivity and morale to fall.??

That doesn’t mean you can’t experience anger, frustration, or sadness. But emotionally intelligent leaders know how to manage those emotions instead of letting the emotions control them.?

Here are three ways to control your emotions at work:

Practice deep breathing

Breathing helps your nervous system recover from being upset. Inhale as long as you can (at least to the count of four), hold it as long as you can (at least to the count of four), and then exhale as long as you can. Repeat this six to nine times to shift your physiology.?

Name what you are feeling

Say out loud what you are feeling, either to yourself or someone else. Just saying, “I’m getting angry now,” can shift the energy from the part of the brain that feels it to the part of the brain that manages it.?

Practice mindfulness

Focus on your breath and be intentional in your breathing. Keep your attention on the rise and fall of your belly, and then breathe in and out. If your mind starts to wander, notice it, and bring it back to your breathing. Do that for 10-20 minutes a day. Catching your mind wandering and bringing it back strengthens your mind to stay focused and avoid distractions.?

Having emotions is human. Learning to manage them can help you become a better leader.?

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