We are emotional creatures. It is hard for us, as humans, not to be emotional. 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. That’s notably the case at work (Boon, 2018). Workplace violence, layoffs or poor performance evaluations are events that can cause employees to react in unexpected ways in the workplace (Mayhew, 2018). Evelyn Boon rightly notes that “Handling our emotions (particularly negative ones) at work is often seen as a measure of our professionalism.”
According to a 1997 study done by Prof Cynthia Fisher from Bond University, School of Business, the most common negative emotions experienced at work are frustration, worry, anger, dislike and unhappiness. Any of the aforementioned may seem similar to you. Also, you may experience other, less common negative emotions that will also leave you feeling stressed. From a psychologist’s standpoint, it is never good to repress or suppress emotions, positive or negative. However, our emotions must be managed to allow us to function in various situations (Boon, 2018). However, I will reel out ways in which you can adequately manage your negative emotions in the workplace. You can control emotions in the workplace by engaging in honest and open communication as well as providing training to employees on how to diffuse both the situation and their responses to situations that have the potential to be emotionally-charged (Mayhew, 2018). Practice these strategies:
Accept and acknowledge. Before emotional reactions to stressful workplace situations can be handled, they need to be accepted and recognized. People want their feelings to be acknowledged. It’s as simple as telling your colleague or employee that you understand they’re feeling stressed and want to help them do something about it. Accepting your emotional actions encourages you to assess the reason for the response. Remember that if you don’t discover, you cannot recover. Whether it be anger, frustration/irritation, worry/nervousness or unhappiness, it’s important to understand where these negative emotions have stemmed from. Many negative reactions in the workplace are a result of unfilled promises, criticism or highly-stressful situations (Ferguson, 2018).
Take action. As a business owner, you’re required to take action when a staff member is experiencing negative emotions at work. List workplace issues that can cause an emotional reaction among employees. For example, issues concerning job security, discrimination and harassment, compensation changes and workplace injuries all have the potential to impact the way employees feel about their working conditions. Employees also may react emotionally to information about organizational change because they believe impending change may jeopardize their livelihood (Mayhew, 2018). As an employee, it’s up to you to express them by talking to a trusted colleague or manager. Regardless of which one you are, it’s vital to respond with compassion and empathy when someone turns to you. Studies have shown that when managers offer support, the tension in the office subsides to achieve better outcomes (Ferguson, 2018).
Address employees with sincerity and confidence. Address employees during all-staff meetings with confidence and honesty. Refrain from gloomily reporting business matters; always share news using a positive and forward-thinking tone. Employees often react to the messenger’s tone and demeanor instead of the message itself. If the company leadership delivers a message about potential layoffs, be prepared to share information about the decision to lay off employees came about, outplacement arrangements, unemployment benefits and call backs (Mayhew, 2018).
Personal meetings with employees. Schedule on-one-one meetings with employees about sensitive matters, such as performance issues, job elimination, demotion or other employment actions that have the potential to become emotionally charged when not controlled on time. Diffuse the employee’s emotional reaction by conducting the meeting in a conference room or private office away from interruptions or disruptions caused by normal workplace activity. Ask another staff member – preferably a member of management – to attend the meeting should the discussion veer in the wrong direction or if the employee becomes angry and upset (Mayhew, 2018).
Compartmentalization of emotions. Once you discover that the negative emotions of your home is about to affect you in the place of work, it’s high time you compartmentalized them. That is, you manage your emotions in a way that what you’re going through at home doesn’t cause issued for you in the office. Try and leave personal matters and issues at home. When you commute to work, use that time to tell your mind to let go. 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. Also, some find it helpful to mentally ‘store/lock up” the issue in a box for the time being. You can also compartmentalize work-related stressors so that your emotions at work don’t spill over into your personal life too (Boon, 2018).
Take a deep breath and relax. This will help with emotions like anxiety, worry, frustration and anger. Take deep breaths, inhaling and exhaling slowly until you calm down. Slowly count to 10. You can take a walk to cool down, and listen to some relaxing music. Finally, open up to someone you believe can help you regain your calmness (Boon, 2018).
Invest in emotional intelligence training. Emotional intelligence (EQ) is a process of understanding the emotions of yourself and others under pressure, and knowing how to positively influence them. Through emotionally intelligence training, you learn how to manage your own emotions and others’ during these high-pressure situations. Ask management to provide training to learn positive techniques to manage relationships more effectively. As a manager, business owner or employee, EQ training is vital in understanding how reactions affect those around you. More so, research has proven that over 90% of top performers at work are those who effectively suppress their emotions. They also stay positive and disconnect to keep things in check. Through EQ training, the skills needed to manage emotions are developed. EQ training is also a fantastic tool for hiring new staff, staff retention and self-control and awareness (Ferguson, 2018).
References
Boon, E (2018). Managing Your Emotions at Work. Retrieved from https://www.healthxchange.sg/men/health-work/managing-emotions-work
Ferguson, J (2018). 5 Positive Ways to Control your Emotions in the Workplace. Retrieved from https://www.soarcollective.com/2018/01/5-positive-ways-control-emotions-workplace/
Mayhew, R (2018). How to Control Emotions in the Workplace. Retrieved from https://smallbusiness.chron.com/control-emotions-workplace-11027.html
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(C) 2021, Alan Elangovan, All Copy Rights Reserved.