The current political climate has many workers struggling to manage difficult emotions in the workplace. It’s easy to let your feelings get the best of you from time to time. However, when left unchecked, your emotions can negatively impact your work relationships and performance. Fortunately, there are steps you can take to effectively manage your emotions when they get in your way. Here are four strategies you can try if you want to be less reactive in the workplace:
1. Tap into your breath
If you find yourself triggered by a colleague or client, begin by taking a moment to focus on your breath. This simple yet powerful step is available to you at any time and is completely free. There are many breathing techniques, but two of the easiest to remember are:
• 4-7-8 Breathing: Inhale for four counts, hold for seven counts and exhale for eight counts.
• Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts and hold for four counts.
2. Reconnect with your body
In addition to tapping into your breath, grounding techniques such as connecting to your body can also be helpful when you’re feeling emotionally activated. This might look like placing your feet firmly on the ground or running your hands up your arm.
3. Give yourself time to respond
Looking back on situations where you responded emotionally, you’ll likely see that you just needed to take a moment between the trigger and your response. While easy in hindsight, this is far more difficult in the moment. Beyond breathing and reconnecting with your body, saying something to the other person directly can be helpful. When you’re in a calm state, consider developing a list of phrases you can use to centre yourself. For example:
• “That’s a great question. I just need a moment to collect my thoughts.”
• “Can I circle back?”
4. Solicit the support of colleagues
Lastly, you can also ask a trusted co-worker to let you know if you’re being too emotional or sensitive. You don’t need to eliminate your emotions from the workplace butat the same time left unchecked they can negatively impact colleagues’ perception of you.