Career Testing
Career Testing
Career Testing
WORK-LIFE BALANCE / FEB. 05, 2015
version 3, draft 3

10 Ways to Deal with Your Feelings While At Work

Whether your emotions are related to work or not, there will be times when you need to express yourself during your work schedule. Whether you’re going through a loss, you’re fighting with your boss, or simply feeling low, there are effective ways to deal with your emotions.

We cannot always plan for stressful or undesirable situations; however, you can learn to control your emotions. It’s important to manage your feelings and emotions in an effective manner while at work. This will allow you to maintain a professional reputation, while improving your problem-solving skills.

Common Negative Emotions That Can Affect the Workplace

There are a wide range of possible feelings and emotions that may be displayed while at work. Although positive emotions are also common, they do not generally require attention. Positive feelings do not generally affect your reputation, productivity, or those around you. The following negative emotions should be your core focus:

  1.      Frustration and Irritability
  2.      Anger
  3.      Disappointment
  4.      Nervousness

When you learn to control these feelings, you can increase your productivity, level of success, and overall work environment. You can also begin changing the ways in which you react on a regular basis, supporting your mental and physical health.

10 Ways to Deal with Your Feelings at Work

Remember, it’s not that feelings and emotions do not have a place in the workplace; it’s just that our reactions and management should be professional. We cannot control how others act, but we can control how we react in return. The following ten tips will help you manage your feelings while at work.

  1. Think Before You Act: Whatever the situation, think before you act. You may instinctively want to act one way, but think about whether or not it’s the most productive response. The way you respond to a situation can make all the difference. If you’re angry, think about the way your feelings could affect your environment. Before you lash out at a co-worker or your boss, think before you act.
  2. Understand What Triggers Your Emotions: When you understand what triggers feelings of anger for instance, you can avoid these situations more effectively. You can also make proactive decisions, allowing you to react in a positive manner. Learning to deal with these triggers can help you tremendously, not just in the workplace, but in your personal life as well.
  3. Learn to Relax: Perhaps you are overly stressed, which is distracting you from your work. If this is the case, you can benefit from relaxation techniques. Practicing mindfulness, meditation, yoga, or deep breathing are all great options. These can help you manage your feelings outside of work. If you encounter a high stress situation at work, deep breathing can help you regain focus.
  4. Stay in the Moment: If you begin feeling anxious at work, focus on the present moment. If you find yourself worrying, thinking about uncertainty, then you will hinder your progress at work. Simply focus on the task at hand, instead of worrying about what the future is going to bring.
  5. Let Feelings of Envy Fuel Motivation: There may be times at work where you experience feelings of jealousy or envy. Instead of letting these feelings bring you down, you can use them to fuel your level of motivation. This will help you push towards more positive results, as you achieve great things.
  6. Excuse Yourself: If you have a hard time regulating your emotions, make sure you excuse yourself when feeling overwhelmed or frustrated. Sometimes taking a short break can help you refocus. This will also prevent you from saying or doing things you may regret.
  7. Focus on Healthy Outlets: Much like relaxation techniques, there are plenty of ways in which your emotions can be controlled in a healthy manner. You should not bottle emotions up, but they are also not always appropriate to express at work. Keeping a journal is a great way to express yourself, allowing you to express and transfer your emotions. This can also help you organize your thoughts.
  8. See All Sides: It’s easy to focus simply on your thoughts and emotions, but sometimes it’s beneficial to think about how someone else feels. If you find yourself getting upset, ask yourself if there’s another side to the scenario.
  9. Be More Optimistic: If you find that emotions often get the better of you, you maybe need to change your perspective. If you’re always focusing on the bad, how can you recognize the good? You need to accept that there are some things in life that are simply out of your control. Do not let these situations get the better of you. Try to have a more positive view.
  10. Don’t Ever Assume: You may think that someone in the workplace is disrespecting you, without having any clear evidence. If you always assume the worst, you will only negatively affect yourself. If you do know that someone is speaking about you in a negative way, approach them in a mature fashion. If you create drama and negative emotions, this will only elevate the situation. Perhaps there’s a simple misunderstanding. Communicating is very important, especially in the workplace.

The workplace can become overwhelming at times; however, do not let this discourage you. It is important that you learn to control your emotions. There will be people in life that you do not get along with. Remember, they are their own person and so are you.

Focus on your career, while respecting those around you. As long as you maintain a positive attitude and treat others with respect, there is no need for you to be involved in any negative drama at work. Relax, think before you speak, and channel your emotions in a positive manner.

 

 

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