Dealing with difficult emotions at work

In the vast landscape of our careers, we confront moments of triumph, challenges, and sometimes, emotional turbulence. Amidst the hustle and bustle of the workplace, it is not uncommon to experience a rollercoaster of emotions, especially when our efforts are not appreciated as much as we would like. On the other hand, this “modern world” dictates us being separated from our emotions, especially at work, because "it is not professional" or whatever. But, we are all emotional beings, that is in our human nature ??, so having an emotional reaction (at work as well) is completely normal. The problem may arise in our reaction when facing some negative emotions.

Rather than fully suppressing emotions at work, let's learn how to manage them in a healthy way:

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1. Acknowledge Your Feelings

The first step in dealing with difficult emotions at work is acknowledging their presence. It is okay to feel disappointed, frustrated, or undervalued at times. Our emotions serve as valuable messengers, signaling areas where we need to pay attention and take action. Instead of suppressing or ignoring your feelings, give yourself permission to acknowledge and validate them. Remember, it is perfectly normal to experience a range of emotions, especially in a dynamic and fast-paced work environment. What is of crucial importance – never act, speak or make decisions when you are angry, frustrated and under stress. Step back, give yourself time to calm down, so that you can think rationally. You are the only one who has the power to manage your emotions, do not put that power in other people's hands.

2. Seek Perspective

When faced with emotional downs in the workplace, it is easy to get caught up in the moment and lose sight of the bigger picture. Take a step back and seek perspective. Reflect on your achievements, growth, and contributions to the organization. Remind yourself of the impact you have made and the value you bring to the table. Sometimes, a shift in perspective can help you see challenges as opportunities for growth and development. If someone makes you feel bad, just respond (it should be as politely as you can ??), do not react, knowing that how other people perceive the things usually has nothing with your true value.

3. Communicate Effectively

Communication is key when dealing with difficult emotions at work (see my article How do you communicate). Instead of bottling up your feelings or lashing out in frustration, practice open and honest communication with your colleagues and supervisors. Express your concerns, share your perspective, and seek constructive feedback. By fostering a culture of transparency and open dialogue, you create space for mutual understanding and collaboration. Remember, effective communication is the cornerstone of healthy relationships and productive work environments. Lead by example, drop the ball and challenge yourself to deal with emotions like a mature person.

4. Focus on What You Can Control

In the face of adversity, focus on what you can control rather than dwelling on things beyond your influence. While you may not have control over how others perceive or appreciate your work, you have full control over your attitude, actions, and response to challenging situations. Channel your energy into areas where you can make a positive impact and drive meaningful change. By focusing on solutions rather than dwelling on problems, you empower yourself to navigate through difficult emotions with resilience and grace. At least you will know that you try everything you can to solve a particular situation and with that in mind you will remain peaceful.

5. Practice Self-Care/ Breathing exercises

During emotional turbulence, it is essential to prioritize self-care and well-being. Take time to recharge your batteries, engage in activities that bring you joy and fulfillment, and nurture your physical, mental, and emotional health. Whether it is practicing mindfulness, exercising, spending time with loved ones, or pursuing hobbies and interests, make self-care a non-negotiable part of your routine. Remember, you cannot pour from an empty cup. Have you ever tried breathing exercises? Oxygen helps our brain to rebalance. Deep breathing stimulates nerves by turning off the “fight reflex” and calming down our blood flow. I always do that when I am under the high-level stress and it works ??

Dealing with difficult emotions at work is an inevitable part of the human experience. However, it is how we navigate through these emotions that ultimately defines our resilience and character. By acknowledging our feelings, seeking perspective, communicating effectively, focusing on what we can control, and practicing self-care, we empower ourselves to rise above adversity, cultivate emotional well-being, and thrive in the face of challenges.

Remember, when you know who you are, how much you are valuable, where lies your strength, when you embrace yourself fully, being aware of your not-so-bright-side as well :), nothing that comes from another person can make you feel angry, anxious, stressed and sad; and vice-versa – you will not make other people feel bad just because they hurt you - which leads us to how much self-development is important.