MANAGING YOUR EMOTIONS AT WORK
The work environment is full of risks so having fear and anxiety is normal. But this feeling can easily get serious and out of control.
We are beings with emotions and we have been in situations which our emotions control our feelings before we control them especially if we are stressed out. Imagine the hectic situation you face when the project you have been working for weeks get cancelled when a customer snaps at you unfairly or when your co-worker is laid off suddenly leaving you with tons of additional office work.
If this is your personal life, this might be the point where you shout or go hide in a corner feeling sorry. But while you are at work, such behaviour could reflect back to you negatively and could harm your professional reputation plus productivity.
Situations that make you all stressed out are not uncommon in the workplace. But it is important to learn how to manage your emotions in such instances despite how hard the situation is, because unlike positive emotions of joy, excitement, compassion, or optimism handling your negative emotions may need some assistance.
COMMON NEGATIVE EMOTIONS
According to research conducted by Cynthia Fisher, a Bond University professor of management, the most common negative emotions an employee experience at his/her workplace includes, Frustration/irritation. Worry/nervousness. Anger/aggravation. Dislike. Disappointment/unhappiness.
FRUSTRATION OR IRRITATION
This is common in a situation when an employee get stressed out for he is feeling stuck or trapped and unable to move forward. It is important to deal with feelings like frustration quickly and if not it can easily lead to negative emotions like anger.
The best thing to deal with frustration is to mentally stop yourself and evaluate your situation. Think of the specific reasons that made you feel that way and then try to find something a positive aspect of the situation. For instance, if your co-worker is late for the meeting, it gives more time for you to prepare or you can use this time to relax a little. Taking a positive approach in things can help you improve your mood.
Also, remind yourself the last time you got frustrated and remind yourself that the situation probably worked out fine after a while.
WORRY AND NERVOUSNESS
The work environment is full of risks so having fear and anxiety is normal. But this feeling can easily get serious and out of control. Other than productivity and your mental health this could affect your willingness to take risks at work.
In a situation where you are dealing with such emotions, it is best not to surround yourself with more worries but instead can focus on how to improve the situation. For instance brainstorm ways to bring in more business and show how valuable you are to the company.
Apart from this, breathing exercises will help you calm down and writing your worries might help to find solutions after a proper analysis.
ANGER AND AGGRAVATION
Out of all the harmful emotions and thoughts, anger could be the most harmful and destructive. This is also the emotion that most of us do not cope well. Learning to control this emotion is very important especially in your working environment.
Knowing how to recognize the signs of anger when they begin might help you stop it or minimize it. Breathing exercises can also help and try to imagine how you look and behave while you’re angry; it gives you some perspective on the situation.
Most of all, it is important to keep in mind you can choose how you react in a situation.
DISLIKE
We have people we like and dislike. But as a professional, you cannot discriminate your co-workers based on your personal likes and dislikes.
When you have to work with someone is not of your likes, it is best to let your pride and ego aside and treat him with respect and courtesy. Be a leader or a role model and remind yourself that you are setting an example to others to do the same.
As for others, if they are being rude or unprofessional firmly explain that you refuse to be treated that way, and calmly leave the situation.
DISAPPOINTMENTS AND UNHAPPINESS
Again, this is a common emotion hard to deal with and most likely to impact productivity. The best way to deal with this emotion is to train your mind to be more positive because things will not always go your way. Rather than accepting defeat and disappointment, it is best to adjust your goal.
Be aware of your thoughts and what makes you unhappy and why. Forcing a smile or even a grimace onto your face can often make you feel happy.