5 Ways to Manage and Control Emotions at Workplace :
It is not that, emotions have no place at work—constructive emotions can be motivating and can enhance understanding. But overly deep emotions obstruct effective communication and hamper problem-solving.
One cannot change the way others feel and act but can definitely change the way they respond to others’ actions. The following tips will assist you to reduce the magnitude and duration of someone else’s outburst and help you stay calm while dealing with difficult situations.
5 Ways to Manage and Control Emotions at Workplace
Keeping Your Composure
- Have a check on your physical response—try to keep your breath slow and relax the areas of your body that you feel are tensed.
- If you are getting emotional, recognize the threat to you. Identify the thoughts that have a direct impact on creating such emotions.
- Make direct eye contact but avoid staring.
- Disagree quickly if required and do it unemotionally.
- If you are dealing with an irritated person, consider what he/she is feeling in “real”; anger often covers up the underlying emotion.
- Don’t react too quickly. Determine first if your instinctive response will be the most productive.
Ways to Respond to Others’ Emotions
- Let emotional people express their feeling; listen to what they have to say.
- If feasible, confirm their emotion without necessarily agreeing to their point.
- Add a personal touch by using their name several times to affirm their individuality and importance.
- Ask for more details.
- Try to determine what the threat is. Are they threatened by loss of approval or control?
- Do they feel that they have failed? Do they feel taken advantage of?
- Lead them to discuss a solution.
- Don’t let them interrupt when you are speaking.
- If necessary, suggest you take a brief break.
- If the loss of control continues, let them know that you take the problem seriously, but the way in which they are communicating is not acceptable. Insist on courtesy.
5 Ways to Manage and Control Emotions at Workplace
Managing Emotions through Emotional Intelligence (EI)
Emotional Intelligence is a set of capabilities that allow you to perceive and identify the emotions of other people, while becoming more self-aware and in control of your own emotions. In simple words, emotional intelligence can be defined as the ability to recognize your own emotions and the ability to use this awareness in order to manage your behavior and relationships.
While research suggests that our success depends on strong emotional intelligence, many people still battle, especially when it comes to regulating their own emotions.
The figure below shows four core Emotional Quotient skills (i.e. self-awareness, self-management, social awareness and relationship management) which are clubbed within two key competencies (i.e., personal and social).
5 Ways to Manage and Control Emotions at Workplace
There are many distinct ways in which one can build a stronger sense of emotional self-regulation, especially at work !
1. Be cautious of the environment that triggers you.
If you are aware that a certain situation might lead you towards being stressed and triggers your emotional reaction, try to refrain from it if you can, and be selective whenever possible. Your thinking has a great impact on your emotions, so whenever possible try to be in an environment that supports you and leads to success.
2. Optimize and evaluate your emotional state for a particular task so that your emotions are the appropriate ones.
When people are inclined towards positivity, they tend to become more creative. This implies that when you have to do creative work, you should regulate and make your emotions more positive, you will be able to achieve more success. At times, you have to optimize your emotional state downwards too. For instance, if you have to follow proper rules & guidelines, then it is difficult to be too positive because too much excitement and creativity can deviate you from the objective. Sometimes, you have to focus on emotional neutrality in the face of difficult challenges.
3. Avoid withholding your emotions when possible.
When people repress their emotions, it can result in long term burnout and can lead to a negative impact in your career in the long run! On other hand, it does not mean that one should be too open about your feelings with everyone, rather talk to someone you trust. Turn to close friends, coworkers or even HR and find ways not to keep it all inside.
4. Use the reassessment technique to find a more positive meaning from events going on.
A re-evaluation is a way to reframe an event in such a way that allows you to change your emotional response. For instance, if you are working with someone whom you consider being difficult, rather than getting upset, try and see the situation from another angle and gauge what benefits you can derive from it. You could also benefit from telling yourself “It’s ok to feel anxious or overwhelmed – that it is a normal response.” This can be hard to do, but consider how you can motivate yourself in a positive direction and reframe problems as challenges that can be overcome.
5. Respond, don’t react!
When you feel emotionally charged up, the reactive and emotional part of your brain can overrule your thoughts that lead to calculated thinking and controlled decision making. To avoid this, one needs to become self-aware. Start observing the physiological and physical signs; If you feel your heart rate speed up, you feel hot-headed or feel the urge for a fight or flight, avoid responding at that particular moment to your colleague’s email or request until you have cooled down and can respond in a way that you would not regret later!. A few deep breaths and a walk around the block can go a long way.
Emotional Intelligence is no longer a “touchy-feely” skill to be ignored. In fact, strong EQ can be just as important (if not more!) than IQ in some jobs. It can be an important part of what moves certain people up the corporate ladder, especially when their IQ and technical skills are roughly in line with their peers!