How to Control Your Emotions at Work: Top 10 Strategies
Have you been in a situation at work where your emotions seem to have a mind of their own? You’ve felt overwhelmed during a tough meeting or frustrated dealing with a colleague that’s hard to deal with.
Well, if yes, you’re not alone.
We all wrestle with emotions in the workplace. But what differentiates us from others is how we manage them.
It is where self-regulation makes the grand entry.
Self-regulation helps you maneuver your emotions like an ace. Want to know more about it? Stay with us till the end because this blog will tell you how to control emotions for workplace wins.
Emotional Intelligence in the Workplace (Course)
What Is Self-Awareness?
Self-awareness means knowing yourself well. It’s understanding how you feel, why you do things, and what you’re good or not so good at. It is a clear picture of who you are, how you act, and why you act that way.
This self-awareness helps you understand yourself better and how you fit into the world around you.
What Is Self-Regulation?
Self-regulation means being in charge of yourself. It means you can handle how you feel and what you do. So, when things get tricky or you feel upset, you can stay calm and make wise choices instead of just reacting without thinking.
It helps you stay calm, make good decisions, and deal with challenging situations.
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Self-Awareness Vs. Self-Regulation
Self-awareness is more like the GPS of your emotions—knowing your feelings and why. It recognizes when you’re stressed, angry, or excited.
On the other hand, self-regulation is the steering wheel—it takes charge of those emotions and decides how to respond.
In other words, self-awareness is knowing the storm is coming, while self-regulation is choosing whether to weather it or steer your ship away.
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Numbers Tell The Story
Studies show that 90% of top performers have high emotional intelligence, which includes self-regulation. Furthermore, companies that foster emotional intelligence see a 20% increase in overall productivity.
Top 10 Ways to Control Your Emotions at Work
Ten ways to manage emotions at work are as follows:
- Practice Mindfulness
- Deep Breathing
- Reframe Negative Thoughts
- Take Breaks
- Visualize Success
- Exercise Regularly
- Seek Feedback
- Set Boundaries
- Practice Empathy
- Seek Support
1. Practice Mindfulness:
Mindfulness involves being present and aware of your thoughts and emotions without judgment.
Example: In a meeting, when a colleague challenges your idea, instead of reacting defensively, take a moment to observe your emotions. Acknowledge the frustration or defensiveness you feel without acting on it immediately. This pause allows you to respond thoughtfully rather than impulsively.
2. Deep Breathing
Deep breathing helps calm the nervous system and promotes a sense of relaxation.
Example: Before a high-stakes presentation, take a few deep breaths to center yourself. If someone interrupts or challenges you during the presentation, the practiced deep-breathing technique can help you maintain composure and respond calmly.
Controlling Emotions For Workplace Wins Course
3. Reframe Negative Thoughts
Reframing involves changing the way you perceive a situation to see it in a more positive or constructive light.
Example: You have missed a project deadline. Instead of feeling defeated, view it as an opportunity to learn and improve your time management skills. This positive reframing helps you focus on solutions rather than dwelling on the mistake.
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4. Take Breaks
Taking breaks allows you to recharge and regain focus in a high-burnout environment.
Example: Take a short break when working on a challenging task for hours. Maybe a walk outside or a few minutes of relaxation. It will replenish your energy, and you can tackle the task with a fresh mind.
Make It Happen: Setting Goals To Get What You Want
5. Visualize Success
Visualization involves mentally rehearsing success or positive outcomes.
Example: Before a client meeting, visualize yourself confidently presenting ideas and receiving positive feedback. This mental rehearsal boosts confidence and reduces anxiety. It will help you perform well in front of the clients in the actual meeting.
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6. Exercise Regularly
Regular exercise releases endorphins, a good hormone that helps boost your mood and reduces stress.
Example: Engaging in a morning workout routine or evening yoga sessions helps manage stress levels. This improved mental state positively impacts your productivity and problem-solving abilities at work.
7. Seek Feedback
Actively seeking constructive criticism or feedback helps in personal and professional growth.
Example: When a supervisor offers feedback on your report, instead of feeling defensive, ask for specific areas of improvement. Embracing feedback shows your willingness to learn and improve.
8. Set Boundaries
Setting boundaries establishes limits to protect your well-being and maintain work-life balance.
Example: If you are stretched too thin at work, politely communicate with your manager or colleagues about your workload. Setting boundaries helps deliver quality work without being burned out.
9. Practice Empathy
Empathy involves understanding and considering others’ perspectives and feelings.
Example: During team discussions, if a conflict arises, empathize with your colleagues’ viewpoints. This empathy will create a more collaborative atmosphere and help you discuss disagreements constructively.
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10. Seek Support
Don’t shy away from seeking support from mentors, colleagues, or counselors during challenging issues.
Example: When facing a complex project or personal stress, reaching out to a mentor or trusted colleague for advice or support can offer fresh perspectives or reassurance.
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Why Choose Coggno?
Wondering why you should choose Coggno. Here’s why:
Variety Of Courses
Coggno offers many different courses, including Mindscaling. You’ll find plenty of options to learn from.
Easy Access
You can take the Coggno courses whenever and wherever you want. It’s convenient, especially if you’re busy.
Certificate
You will receive a certificate upon completion. It will help you stay updated and fresh.
Easy Integration
Coggno’s system fits smoothly with what you already use at work. No hassle, just easy learning.
Simple To Use
Coggno’s website is easy to use. Even if you are using it for the first time, you won’t get lost in it.
Support
Coggno has a team that helps if something isn’t working right. We’re always there for you if you have questions.
Bottom Line
So, there you have it! We hope now you know how to control your emotions in the workplace and create a win-win situation. But that’s not all. You have to practice those skills every day.
So don’t wait for the right time. Take the course from Coggno today and watch your workplace dynamics transform for the better. Cheers!
