Managing emotions, in the workplace plays a role in maintaining professional connections boosting productivity and fostering a healthy work environment. Here are some effective techniques to help you navigate and handle your emotions;
It’s important to recognise what situations, comments or people tend to trigger reactions within you. By being aware of these triggers you can better prepare yourself. Respond appropriately.
2. Deep breathing;
Engaging in this powerful technique can help calm your nervous system when you feel overwhelmed. Take a moments to focus on taking breaths at a slow pace.
Before responding or reacting ensure that you have truly heard and understood what the other person is saying. This practice prevents misunderstandings and unnecessary conflicts, from arising.
4. Taking breaks;
If you find yourself feeling overwhelmed or agitated it’s beneficial to step for a minutes. These short breaks allow your mind to clear and alleviate stress levels.
5. Solution oriented mindset;
When confronted with challenges redirect your focus towards finding solutions than dwelling solely on the problem itself. Adopting this outlook helps prevent feelings of frustration or hopelessness from taking over.
6. Moderating caffeine and sugar intake;
Consuming amounts of caffeine or sugar has the potential to trigger mood swings or heightened anxiety levels.
7. Seek input, from others;
Sometimes we may not be aware of our reactions. Getting input from co-workers can give us insights into our own behaviour.
8. Reframe thinking.
Replace negative or irrational thoughts with more balanced or positive ones to improve your mindset.
9. Practice empathy;
Put yourself in the shoes of others. By understanding their emotions and perspectives you can respond with compassion and effectiveness.
10. Stay organized.
Maintaining organisation skills can help minimise stress caused by missed deadlines or forgotten tasks.
Remember to follow the ’24-hour rule’ when something upsets you, in written communication like email. Take a step back. Wait for 24 hours before responding. This cooling off period can help bring clarity to your thoughts.
When you’re bothered by something it’s important to express your feelings constructively. Bottling up emotions can lead to outbursts down the line.
Seeking support is crucial in situations. Talk to co-workers, friends, mentors or even professional counselors to discuss your feelings and gain some relief and clarity.
Build a strong support system comprising of friends, family or co-workers who can offer perspectives and emotional support when facing challenges. Sharing your experiences with them. Seeking their advice can be immensely helpful.
Avoid multitasking much as possible. Instead focus on one task at a time. Multitasking tends to increase stress levels and decrease effectiveness.
Engage in learning opportunities that enhance your intelligence. Participating in training sessions or workshops can equip you with tools and strategies for managing emotions efficiently.
Always remember that emotions are natural and everyone experiences them. What truly matters is how we choose to manage and express our emotions, in the workplace.
Taking an approach, to intelligence can result in improved relationships, heightened job satisfaction and increased productivity.
Strategies on leaving work emotions at work.
It is essential to separate your emotions from work in order to maintain a work life balance and ensure that your personal life is not negatively impacted by work related stress. Here are some strategies that can assist you in achieving this.
1. Create Physical Boundaries.
If you have an office workplace physically leaving the premises at the end of the day can be beneficial. For those working from home it is helpful to designate a workspace and leave it once you’re done.
2. Establish End of Day Rituals;
Develop a routine that signifies the end of your workday. This could involve shutting down your computer organising your workspace or even engaging in a meditation session.
3. Set Clear Work Boundaries;
Clearly communicate your working hours to co-workers. Make an effort to adhere to them. Avoid checking work emails or taking calls during your time.
4. Reflect and Unwind;
Take a minutes at the end of each day to reflect on what you have accomplished and what tasks need attention the day. Writing down these thoughts can help prevent them from lingering on your mind once you’re home.
5. Engage, in Physical Activities;
Engaging in exercise is a way to alleviate stress and reset your mood. Even taking a walk can help clear your mind.
6. Practicing Mindfulness and Meditation;
Regularly engaging in mindfulness exercises can help you develop an understanding of your emotions and create a barrier, between your work life and personal life.
7. Open Up About It;
Sometimes having conversations with a trusted colleague, friend or family member about the challenges you face at work can provide support. Help you overcome them.
8. Maintain Boundaries;
While it may be tempting to vent about your day with loved ones it’s important to set limits on discussing work at home. Constantly intertwining work conversations with time can blur the lines. Impact your well being.
9. Pursue Personal Interests;
Engaging in activities that bring you joy but are unrelated, to work can greatly contribute to shifting your mindset and relieving stress.
10. Seek Professional Assistance;
If work related stress becomes overwhelming considering the support of a therapist or counselor who specialises in providing coping strategies could be beneficial.
By implementing these strategies and prioritising your wellbeing you can establish a boundary, between your work life and personal emotions. It’s crucial to assess how you feel and make adjustments as needed since overtones situation and coping methods are unique. Find what works best for you.
David Alssema is a Body Language Expert and Motivational Speaker. As a performer in the personal development industry in Australia he has introduced and created new ways to inspire, motivate and develop individuals.
David Alssema started his training career with companies such as Telstra and Optus Communications, and then developed Neuro-Linguistic Programming (NLP) within workplace training as principal of Paramount Training & Development.
As an author/media consultant on body language and professional development David has influenced workplaces across Australia. He contributes to Media such as The West Australian, ABC Radio, Australian Magazines and other Australia Media Sources.