Acknowledge and process emotions to create a healthier work environment

We often hear the advice to leave our emotions at the door when we step into the workplace. But let's face it, that's easier said than done. We're human beings, after all, and emotions are a big part of who we are. So instead of ignoring our feelings, let's discover how we can understand and use our emotions to thrive in our professional lives.

Emotional intelligence has gained recognition over the past 15+ years, leading to more schools and organizations focusing on developing emotional skills. However, many people still feel unprepared to manage their own emotions and handle the emotions of others, especially at work.

Dr. Dan Siegel, is an expert in child and adolescent psychiatry, but he has developed a technique that is a game-changing tool for everyone trying to develop their emotional intelligence, regardless of their age. It's called "Name it to tame it” and is a simple but powerful method that involves giving a name to our emotions. Acknowledging our emotions actually can kickstart the production of soothing brain chemicals, and relieve some of the urgency and intensity of the emotion, enabling us to use more of our rational thinking.

Now, naming our emotions might sound overwhelming. There are so many emotions humans can experience—over 34,000! But the good news is, you don't have to be an expert in every emotion. Start with the basics. Recognize primary emotions like anger, anticipation, joy, trust, fear, surprise, sadness, and disgust. If that feels too complex, simplify it further by categorizing your emotions as positive, negative, or a mix of both.

Emotions are natural responses to what's happening around us. For example, when we see a playful kitten chasing a snowflake, we can't help but feel joyful. Our emotions help us understand our environment and guide us in making decisions—whether to approach something that sparks positive emotions or avoid something that triggers negative emotions. In the workplace, emotions are important too. They allow us to have human experiences, enjoy time with coworkers, and feel excitement or pride.

However, sometimes we struggle to manage uncomfortable emotions, especially at work. Feeling overwhelmed by intense emotions is known as being "activated."? It's important to recognize these moments as opportunities for self-reflection and growth, allowing you to gain insight into your emotional triggers and develop strategies for managing and processing your emotions in a healthy and constructive manner.? Instead of resorting to unhelpful behaviors like aggression or blaming others, it's crucial to process these emotions in a healthy way.

When faced with uncomfortable emotions, take a moment to reflect on what you’re feeling and why.

Is the issue causing the emotion real and valid?

For instance, if you're being pressured to work overtime when it's supposed to be voluntary, and it disrupts your personal plans, feeling frustrated or annoyed is understandable. It's important to recognize that your personal life matters, and it's okay to feel those emotions.

But be mindful of bundling unrelated discomforts together.

Sometimes, our emotions from past experiences can overlap, making a situation seem more intense than it actually is. If you’re still upset from the last badly scheduled overtime, or even an unrelated personal issue that's making you feel angry, it's easy for those emotions to spill over into work issues, and for you to feel overwhelmed by the uncomfortable emotions.

When you experience intense emotions, it's essential to pause and process them.?

1. Name and accept your emotions—understand how you're feeling.?
2. Identify the cause or trigger of those emotions.?
3. Express yourself through journaling, talking to a friend, or seeking professional help.?
4. Regulate your emotions back to a neutral state using mindfulness exercises or deep breathing.?
5. And finally, reflect on what you can adopt or change going forward.

Remember, you have the power to regulate your emotions and navigate through them. Allow yourself to feel the emotions, but remind yourself that you can handle them. If you're in a time crunch at work or don't feel ready to finish processing your emotions while you're there, at least follow the first two steps. Naming and accepting your emotions and identifying their source can often lessen their intensity, allowing you to focus on the tasks at hand. However, it's important not to skip the rest of the process, as unresolved emotions may resurface when similar situations occur, leading to an exaggerated emotional response.

Be human, even at work.

It is unrealistic and unhelpful to leave our emotions at the door when we enter the workplace. Our emotions are an integral part of who we are as human beings, and they play a crucial role in understanding our environment and making decisions.

By developing emotional intelligence and practicing techniques such as "Name it to tame it," we can effectively manage our emotions in the workplace. Naming and accepting our emotions, identifying their triggers, and expressing ourselves in healthy ways can help alleviate their intensity and promote rational thinking. This allows us to navigate through challenging situations with greater clarity and resilience.

In the next article, I’ll dig deeper into how leaders can model emotional processing in the workplace and create a culture where “Name it to tame it” and “pause and process” are normalized.?

In the meantime, here are some great resources for learning how to name your emotions:

About Rhiannon

Rhiannon Woo is a highly experienced Quality Management professional known for her expertise in building quality-focused cultures and high-performing teams. With a deep understanding of the ag-tech, CPG, and cannabis consumables industries, Rhiannon has worked with numerous startups across the United States, providing leadership training and guidance to develop cultures of operational excellence. Her ability to clearly define and communicate expectations has helped entrepreneurs foster quality-driven mindsets within their organizations. Rhiannon's coaching services empower founders to develop clarity and confidence as they scale their businesses or seek funding, teaching them techniques to document and standardize practices while collecting meaningful data for continuous improvement.