Manage emotions positively and negatively
Sometimes, when you can’t manage emotions at your workplace can get you fired. People don’t respect the ones who can’t control their emotions so they won’t be successful enough.
It’s easy for everyone to get angry. But it’s not easy to be angry with your colleagues and boss at the right time for the right reason in a proper way.
Everyone faces terrible events or become angry during the day that may cause a series of emotions inside him.
These emotions are effective in manifesting our next behavior. When we are happy, it means something good has happened, and when we are sad, it means an unfortunate event has occurred.
When we don’t care how to manage emotions, there will be a conflict.
To manage emotions means controlling emotions consciously, deliberately, and creatively.
You have to be aware of excitements, the positive and negative ones for controlling them.
To manage emotions isn’t necessarily about negative ones like anger, sadness, and hopelessness, but it includes positive ones too, such as happiness.
How to manage emotions at work?
1- See the next five years
It can be hard at first. When you are emotional, you can’t see the reality clearly and decide wisely.
Experience has shown that people become impulsive and make unreasonable decisions in this situation. Then they regret making such a stupid decision.
Imagine it’s been five years from now. You don’t have these problems anymore. What would you decide, then? Write them down and act on them.
2- Accept your feelings
Learn to accept your feeling without hiding or changing them. It helps you become balanced.
The moment you are sad, don’t try to change the subject or the mood. Be realistic and learn from this sadness.
When your emotions cloud your judgment, you become excited; Ways to manage emotions can be challenging. But when you understand them, you can control them.
Imagine you start an argument with one of your colleagues at work. You still feel terrible hours after it and are aggressive toward whoever comes near you.
If you notice, you’ll understand that your anger and annoyance change your next behavior because you acted unconsciously toward your reactions.
So the first step is to be aware of what’s going on inside you.
3- Social support
Try to have a few of your colleagues around you to have their emotional support. You have to support them too whenever they needed it. This way, you can face a hard situation much easier.
Emotions can tear you apart when you don’t have social support.
4- Express your feeling then you can manage emotions easier
Imagine you have a meeting with your colleagues to complete a project. Some of them come two hours after your arrival. I am sure you consider this action annoying. It can make you feel angry.
In other word, if you are mad at your colleagues who are late, these three conditions may happen:
• You may conceal your emotions and tell your colleague: “OK, let’s go to the project. It’s getting late.”. We call it “passive behavior” where the feelings stay hidden.
• You may react aggressively and say to your colleague: “this is the last time I choose to work on a project with you.” This way, the person is attacked and blamed.
• You may answer reasonably and without being aggressive or rude. You say: “I would appreciate it if you called me and informed me that you are going to be late.” This way, your colleague is not attacked. You weren’t rude; also, you have expressed your feelings. We call it “assertiveness.”
What will happen if we don’t express our feelings?
Hiding your emotions can cause you some severe problem and finally, emotional paralysis. It’s like a person who holds his backpack and strolls. Now when he gets rid of the burden, he starts walking and running with an enormous amount of energy.
When we can’t express our feelings, it’s like we have a heavy burden on our shoulders. The more the burden is, the less effective we are. Researchers have shown that expressing excitements and feelings have a direct relationship with health and being happy.
5- Set your emotions
Ask yourself: “what will happen if I lose control and become angry? What will I lose? What is the result of it?”
You can ask the same question about other emotions: fear, sadness, etc. This way, we will be aware of our feelings. If you want to set your feelings, try these three ways:
• Mind practice: Try to remember a sign of “stop” or something like thinking and waiting in your mind. Practice it during the day. This way, when your anger heightens, the sign shows up in the back of your eyelashes, and you will try to control yourself.
• When the situation becomes intense, ask yourself: “what will happen if this excitement gets the hold of me?”
• Imagination: before you decide about something, try to imagine what will happen if you make that decision. What are the consequences?
The fact that which method you want to use to express your feelings depends on you. You can have positive or negative reactions to different situations. But imagine all the possibilities. When you notice each method, your response will be different.
6- Write down your feelings
One of the most effective ways to understand your emotions is to write them down. This way, you won’t discuss it with yourself, and you distinguish your feelings much easier. Experience has shown that writing your emotions and states reduces the excitement and stress, improves the immunity system, and you’ll feel better.
Spend 20 minutes per day to write your emotions. You don’t need to pay attention to grammar and punctuation. Only write them to prevent the invasion of unnecessary stressful thoughts.
Always start writing from good feelings.
7- Do some exercise to manage emotions
Exercise always works. It reduces your bad feelings and keeps them balanced. The days you have more stress are the ones that you have less energy, and your mind is tired. Do exercise to feel better. Exercise discharges your negative energy.
8- Encourage yourself
When you are happy, have positive energy, and feel great, dress up, go out and eat something in the restaurant you like. Buy yourself a present. Go out with your friends and eat a delicious ice-cream together.
Encourage yourself after each pleasant feeling. This way, your mind will tend to feel great so that it can have that present. Your mind will get used to thinking positively to gain a good feeling.
To manage emotions and express your feelings have a crucial part in your job, experiences, and relationships.
“how to control your emotions?” and “when to express them?” are what make you improve or get fired.