For employees, however, the value of a job is also emotional. You can use the compartmentalisation method mentioned above, or you can plan to engage in enjoyable activities after work with your friends and family.Financial analysts measure the value of a company in terms of profits and stock.So it’s best to empty the emotional “trash can” on a daily basis, to prevent overwhelm. Harbouring negative emotions allows them to fester like mould, bringing you to a breaking point.It is good practice to let go of any anger, frustration and unhappiness at the end of every workday.I reacted badly” would make a big difference.ġ0. You need not explain yourself or be defensive.If you do have an emotional outburst, apologise immediately to the person and perhaps to those around you who have heard it.Sometimes our emotions do get the better of us.Often, rude people will mellow down if they don’t get a reaction from you and realise that they are the only one shouting in the room. We can stay gracious and just be firm and assertive without being aggressive. If the person is rude, there’s no need to reciprocate.Treat your colleagues the same way you would like to be treated yourself.You may even be able to anticipate the other party’s reaction.This way, you can prepare yourself to remain calm and plan your reaction should the situation occur.It helps when you are able to recognise what upsets or angers you.Re-read it the next day or even let someone you trust take a look at it before you send it. You can type it first but save it as a draft and sleep on it for a day. Hold off all communication while you are still angry.Never let your anger or unhappiness cloud your judgement.In this day of instant communication, it’s easy to just shoot off an email or text that you may regret later.Never reply or make a decision when angry In addition, exercise will help to release any physical tension in your body.Ħ.Exercise is also a good way to get a solid dose of mood-enhancing endorphins.Instead of losing your cool, plan on hitting the treadmill or going to a kick-boxing class to let the anger out of your system.It is good to clarify before reacting, in the event that it could be a simple misunderstanding or miscommunication. If possible, excuse yourself from the situation to get some distance but do reassure the other party that you will come back to deal with the matter.If you feel your temper rising, try and count to 10 to recompose yourself.This is especially helpful if you are feeling angry, frustrated or even irate.Talk to someone who can help you calm down.You can take a walk to cool down, and listen to some relaxing music.Take deep breaths, inhaling and exhaling slowly until you calm down.This will help with emotions like anxiety, worry, frustration and anger.You can also compartmentalise work-related stressors so that your emotions at work don’t spill over into your personal life too.Ģ.Some find it helpful to mentally ‘store/lock up” the issue in a box for the time being.For example, if you are taking the MRT/bus/driving, at each station/bus stop/traffic stop, mentally ask the offending person to get off or ‘push’ the stressor out.When you commute to work, use that time to tell your mind to let go. Try and leave personal matters and issues at home.Compartmentalisation (when negative emotions from home affect your work) What are some of the strategies you can use to cope with negative emotions? 10 Strategies to manage negative emotions at work 1. However, our emotions must be managed to allow us to function in various situations. From a certain standpoint, it is never good to repress or suppress emotions, positive or negative. Handling our emotions (particularly negative ones) at work is often seen as a measure of our professionalism.Īccording to a study done, the most common negative emotions experienced at work areįrustration, worry, anger, dislike and unhappiness.ĭo any of these emotions seem familiar to you? You may experience other, less common negative emotions that will also leave you feeling stressed. That’s notably the case at work.Įmotional outbursts at work could be due directly to work-related matters or to stressors from our personal life spilling into our work life. Whilst it is generally good to be in touch with our emotions and to not suppress them, there are situations where we must somehow manage our emotions especially well. It is hard for us, as humans, not to be emotional.
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