How to Effectively Manage Your Emotions.

It is important to understand your emotional responses in such situations, as these will impact your communication skills.

Understanding your emotions is essential before you can begin to manage them.

Remember that you can choose how you react to circumstances that you experience both at work and at home.

The way that you react to negative experiences in your professional life may need to be different from how you react to situations in your personal life.

For example, raising your voice to children to discipline them may not have serious repercussions at home, but it is unacceptable to shout at colleagues in most workplaces.

You’ll find lots of discussion and advice online about managing your emotions in the workplace.

If the circumstances that lead to difficult situations can be prevented, this will reduce the likelihood of confrontations and arguments.

According to Pearson (2017) when facing negative emotions:

  • Reflect on and learn to recognize the emotional triggers that provoke an emotional reaction in you. Ask trusted colleagues and friends for their observations.
  • Stay calm, breathe deeply, and model behaviour for example, if you feel your emotions rising, pause and take a deep breath. That short delay can help reason rather than instinct drive your response.
  • Fine-tune your radar, and recognize when others’ negative emotions are rising.

some of the highest-scoring negative emotions were frustration, worry and anger and how to deal with them.


  • Stop and evaluate what is frustrating you, and perhaps write it down. This will help you to understand and reflect on whether it is something important.
  • Find something positive about the situation this will help you to think about it differently.
  • Think about why an individual may be causing you frustration. Could they be experiencing some personal problems?  Do they lack confidence?  Perhaps they need some training or mentoring.


  • Don’t surround yourself with worry. For example, regularly meeting with others who feel the same will not help to reduce your feelings of anxiety.
  • Try the deep-breathing exercise to lower your heart rate and help calm your nerves.
  • Consider how you could change the situation, and brainstorm some possible solutions.


  • Watch for early signs of anger being self-aware is very important and stopping your anger early is key.
  • If you start to get angry, stop what you’re doing Practice the breathing exercise mentioned earlier.
  • Picture yourself when you’re angry and how are you behaving?
  • Are you shouting or pointing your fingers at an individual?
  • Consider how you might feel being on the receiving end of such behaviour is that the impression you want to give your team, your employer or co-workers?


About Author

Leave a Reply

Your email address will not be published. Required fields are marked *