There's no crying in Corporate! - Tips for managing emotions at work.
Posted on February 08, 2021 by Susan Jordan MBA MSOD PCC, One of Thousands of Leadership Coaches on Noomii.
Discuss how emotional intelligence is important to manage emotions. Coaching can help understand.
Ask anyone, and they’re likely to agree: the one place you should keep your emotions to yourself is at work. Most workplaces don’t want to see you in all your messy, unrestrained drama. But this can be especially hard when you’re having a bad day. You’re boss just dismissed the presentation you worked hours on, and you can hardly hold it together. You don‘t know whether to scream or cry.
So how do you master your emotions at work?
A component of Emotional Intelligence is self-management. The awareness and discipline to control and harness feelings directly impact the ability to achieve personal objectives and develop an inner resolution. In times of stress, we have to work harder at self-management and be strategic in managing our emotions.
Here are some tips for emotional regulation at work.
What is True?
Look past your trigger, and be curious about what is really going on. Could it be the other person just has a different communication style? Is the other person under stress? Perhaps you really did botch the presentation? What could you learn about it?
Remember the Past
If you’re plagued by anxiety or worry, think about a time when you felt like this, and everything worked out. Remind yourself things are likely to work out again.
Be Kind to Yourself
If you know you did your best, allow that to be OK. Become more self-assured and confident in your abilities. Recover from setbacks and disappointments with grace and self-forgiveness.
Learn how to Breathe
Knowing how to calm yourself through using deep breathing or box breathing will go a long way toward subduing panic and even shifting your focus away from other kinds of negative emotions when you need it.
Know the Your Triggers.
You can probably tell by now when you’re starting down an overly emotional path. Do you tense up when a certain someone enters the room? Is your stomach in knots in uncomfortable situations? Memorize these danger signs so you can mitigate the situation quickly. If you feel like crying, escape to the bathroom now. If you’re getting angry, it might be time to step away from the situation.
Stop
Sometimes you just need to stop. High emotion usually comes out of activity. It might seem drastic to step back and go somewhere you can gather your thoughts and get yourself under control, but it’s better than losing your temper in front of your boss.
Respect
Dealing with people who raise a lot of negative emotions can be draining and set you on edge. But if you make a conscious effort to respect these people, it might trigger respectfulness from them in return. Even if it doesn’t, your colleagues will see you’re the one who’s trying to keep things smooth.
Adjust Your Goal
Feeling depressed about not making goals? Why not adjust your milestones so you can be sure to accomplish something each day for a quick mood boost? It’s all about the journey. Remember the big picture. Are your goals aligned with where you want to be?
Smile
When all else fails, smile. Smiles have a way of adjusting your mood. It also shows your coworkers that no matter what you’re trying to keep positive.
An emotional intelligence assessment helps to identify your strengths, and areas that may need improvement. By focusing on developing those areas, you can achieve greater satisfaction and get the outcomes you desire.
