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Emotional Management

Emotional Management

Emotional Management

Emotional Management. Emotions are feelings. To start to understand your emotions, you need to ask yourself two questions:


How do I feel?

How do I know?

But others also have emotions. At the same time as being aware of your feelings, you also need to be aware of those of others.


You also need to ask:


How do others feel, and how do I know?


There are several ways that we can tell how others are feeling, particularly by observing what they say, and how they behave, including their body language.


Research suggests that more than 80% of communication is non-verbal, meaning that it comes from body language and facial expressions.


Emotional management is the ability to be aware of, and constructively handle, both positive and challenging emotions.


Emotional management is the ability to be aware of and constructively handle both positive and challenging emotions.


Through out-of-school programs, youth learn how to process and manage the emotions they develop during group activities and projects, and those they experience through other events in their lives. These can include the loss of a friend or family member or troubles at home.


Emotional management also helps youth manage the situations that trigger emotions, and attune to the valuable information and motivation emotions can provide when they are understood.


By helping youth learn the skills to manage their emotions, youth learn to process a range of feelings, while also learning self-advocacy skills that will help them in school, work, and life.


There are several actions that you can take that will help you to manage your emotions. Many of them are very general, but try them because you may just find that they work.


Exercise: this releases reward and pleasure chemicals in the brain such as dopamine, which makes you feel better. Being fit also makes you healthier, which helps in managing emotions.


  • Be kind to others, because this helps stop you from worrying about yourself.
  • Be open and accept what is going on around you. Learn to appreciate what is happening and avoid excessive criticism of others or situations. This is linked to mindfulness, which is about being aware of what is going on in the moment.
  • It’s good to talk. Spend time with other people and enjoy their company.
  • Distract yourself. Yes, you are that shallow. Watching a bit of TV, reading, or surfing the internet will probably help you forget that you were feeling a bit down.
  • Don’t give in to negative thinking. If you find yourself having negative thoughts, then challenge them by looking for evidence against them.
  • Spend time outside. Being in the fresh air, especially around nature, is very helpful for calming emotions. There is evidence that we need to see horizons, so if you can go up a hill and look at the view then do.
  • Be grateful. Thank people in person for doing nice things for you, and remember it.
  • Play to your strengths. That often means doing things that you enjoy, but it also involves doing things that are good for you.
  • Notice the good things in your life. In old-fashioned terms, count your blessings.


What Are Emotional Management Techniques?

What are emotional Management techniques

What Are Emotional Management Techniques? We all have strategies for managing our emotions, some more effective than others.


After a stressful day at work, we might hit the gym or head out for drinks with our friends. A regular exercise routine to keep our energy levels high or switching off in the evenings with a good book can be how we manage our moods proactively.


Our capacity to deal with emotions is referred to as Emotional Intelligence (EI) which is simply the intelligent use of emotions.


The John D Mayer and Peter Salovey model reflects four key abilities – perceiving, using, understanding and managing emotions.  In ourselves and others


So, what are the best strategies for managing emotions? And how do we avoid reactive outbursts and manage emotions effectively at the moment?


Here are simple strategies for managing emotions and tapping into your body and brain’s capacity for shifting negative emotions into a more positive or calm mood.


Smile to make yourself feel good.

Find a mirror, and make it fun. If it doesn’t feel right to start with, you will soon be laughing at yourself and feel better naturally.


The muscles we use to smile will tell our brain we are happy. Do it for at least 30 seconds.

Smile to make others feel good. Creating that connection, and open communication,

trigger those mirror brain cells that make us experience empathy for others.


Get up and move. Jump around. It is important to move our lymph nodes to get toxins out of our bodies.


Our lymphatic system doesn’t have muscles to get it moving; it works when we move other parts of our body and allow gravity to massage it. Bouncing is the best way.


Raising our arms generates the release of hormones under our armpits – often referred to as ‘happy hormones. Again, this will tell our brain we are happy and make us feel better. Get up from your desk regularly.


Check-in with your body. Do a body scan. Take note of where you are holding tension and your overall physiology.


Relate these tensions and changes to the emotion you are feeling to begin to understand where and how different emotions affect you.

Physically remove the tension.


If you feel tense in your arms, shake your arms; if you feel tight in your chest, stretch, and expand or breathe deeply.


Breathe. Take 6 deep diaphragmatic breaths. Our body cannot sustain anger through deep breathing.


Let the lower lungs have that oxygen to pass around your body and brain. This will calm you and flood you with oxygen. You may feel tingly.


Do it for at least 60 seconds.

Talk to someone. Express your feelings to begin to resolve the situation.


Vent to a friend or colleague rather than suppress emotions.

Disengage and re-engage emotions. Park a challenging emotion to deal with later, rather than just avoiding it.


Acknowledge and accept the feeling then use your emotional intelligence to help generate a more useful emotion.


What Are Emotional Management Techniques?  Label your emotion.

The part of the brain that can label or name an emotion is the same part that ‘feels’ the emotion.


Labelling is proven to reduce the intensity. Just by saying “I feel angry” you feel less angry.


Label emotions for others. We can often disarm an emotionally charged situation by acknowledging what people are feeling. “I sense you are angry; can you tell me how you feel?”


This encourages others to consider and label their emotions with greater accuracy: “Yes, I feel angry” or “No, I am not angry, I am annoyed”.


Next time you are preparing for a nerve-wracking meeting—or have just encountered a frustrating conversation—take a few moments to check in with your feelings, consider the emotions that will be most effective for you and others, and choose one or more of these actions to take charge of your emotions.


  • Compartmentalization

Try to leave personal matters and issues at home, and compartmentalize work-related stressors so that your emotions at work don’t spill over into your personal life too.


What Are Emotional Management Techniques?  Deep Breathing & Relaxation Techniques

Take deep breaths, until you calm down. Slowly count to 10. You can take a walk to cool down and listen to some relaxing music.


  • The 10-Second Rule

If you feel your temper rising, try and count to 10 to recompose yourself. And If possible, excuse yourself from the situation to get some distance.


  • Clarify

It is good to clarify before reacting if it could be a simple misunderstanding or miscommunication.


  • Blast Your Anger Through Exercise

Instead of losing your cool, plan on hitting the treadmill or going to a kickboxing class, and exercise will help you also to let the anger out.


  • Never Reply or Make a Decision When Angry

Hold off all communication while you are still angry. You can type it first but save it as a draft and sleep on it for a day. Re-read it the next day or even let someone you trust take a look at it before you send it.


  • Know Your Triggers

In this way, you can prepare yourself to remain calm and plan your reaction should the situation occur.


  • Be Respectful

If the person is rude, there’s no need to reciprocate. We can stay gracious and just be firm and assertive without being aggressive.


  • Apologize for Any Emotional Outburst

If you do have an emotional outburst, apologize immediately to the person and perhaps to those around you who have heard it.


  • Never Bring Your Negative Emotions Home

Harbouring negative emotions allows them to fester like mould, bringing you to a breaking point. So it’s best to empty the emotional “trash can” daily, to prevent overwhelm.


Why Is Emotional Management Important?

why is Emotional Management Important

Why Is Emotional Management Important?

Managing our emotions helps us make better decisions, big or small. Understanding our emotions allows us to become aware of triggers, so we can gain insights on how to respond in constructive ways.


Thinking about expressing emotions to others can bring up feelings of uncertainty and fear. Many of our behaviours, both conscious and unconscious, are learned early in life.


Thus, if emotions associated with these behaviours were not validated growing up, it can feel overwhelming to try and share them as adults.


Additionally, witnessing behaviours and behavioural patterns from important figures in our lives conditions us to develop beliefs about our emotions.


For many of us, we may have grown up in homes where no one discussed their feelings or in a home where certain feelings were linked to being “bad” or “good”.


That being said, as an adult this can then lead to difficulties in understanding how to regulate your emotional experiences.


No matter what you may or may not have learned, it’s important to understand your feelings and emotions, including how they manifest in your body.


Here are a few things that are important to keep in mind when we think of emotions.


  • Emotions are part of being human.

Our emotions communicate important information to us. We are built to feel a continuum of positive and negative emotions including anger, fear, sadness, excitement, love, and happiness.


Our emotions allow us to understand, connect, and communicate with others and ourselves.


Emotions let us know when we need to support a friend, fight for ourselves, or leave a situation.


Why Is Emotional Management Important?

Feeling our emotions is part of survival and can lead to living a more fulfilled life.


However, for many of us, we have been taught that emotions should not be felt and rather suppressed or ignored.


Rather than celebrating our emotions, there have been negative connotations placed on how important all emotions are.


  • Suppressing our emotions leads to negative consequences.

Not understanding or identifying your emotions can lead to negative consequences. Research shows that when we suppress our emotions we can become more aggressive and easily agitated.


Blocking emotions or controlling emotions that need to be felt can build up inside of you, causing you to feel them unexpectedly, at inopportune times.


The more our feelings build up, without allowing them to be expressed, the more overwhelming they feel.


This can also cause us to turn to more unhealthy ways of coping with our emotions such as using substances or turning to food to manage emotions.


Not identifying and allowing yourself to feel emotional cues can lead to a variety of physical health issues including IBS, heart disease, and lowered immune systems.


  • Connect with your emotions.

Why Is Emotional Management Important?

Whether you are someone who suppresses emotions, feels overwhelmed by them or is unclear about what certain emotions even feel like, it’s important to make space to connect to them.


Many of us are not taught how to be in touch with emotions, however, that doesn’t mean you can’t learn how to regulate your emotions and feel them in healthy ways.


What Are 3 Ways To Manage Your Emotions?

What Are 3 Ways To Manage Your Emotions?

People often do things to try to feel better when they’re sad, angry, anxious, embarrassed, or otherwise in pain.


While this might be a natural reaction, it’s important to let yourself feel your emotions as they arise rather than trying to change them.


Take some time to recognize your emotions and just sit with your feelings. It can be uncomfortable, but it’s an important step for working through them.


Don’t judge yourself or your emotions. Just feel them and accept them so you can move past them.


This doesn’t mean that you should let yourself be angry or devastated for days on end. If you are feeling this way and aren’t able to let go of your emotions or work through them, seek help from a therapist.


After you have learned to spot the mental and physical cues of your emotions, you can then find positive ways of expressing them.


Emotional expression is necessary because withholding or suppressing your emotions can lead to unhealthy outcomes like depression or anxiety.


There are many ways you can express your feelings constructively and helpfully:


  1. What Are 3 Ways To Manage Your Emotions?

Talking to others is one of the best methods of getting your feelings out.

Just be sure that whoever you are sharing with is supportive and non-judgmental. Consider a best friend, a sibling, or a counsellor.


  1. Writing about your feelings is also helpful. Jot down your thoughts in a journal. Over time, you can look back on these entries to see if any patterns emerge.


Journal writing is naturally good for mental health, especially when it is used not just for venting, but for problem-solving, too.


  1. What Are 3 Ways To Manage Your Emotions?

Cry if you need to.

When people feel sad, they may withhold this emotion out of guilt or shame. Other times, you may feel sadness, but be unable to cry. Watch a movie, read literature, or listen to music that speaks to your emotional state to help you shed those tears.


What Are The 4 Steps To Managing Emotions?

what are the 4 Steps To managing Emotions

What Are The 4 Steps To Managing Emotions? We can never eradicate emotions from our inner landscape. As noted earlier, not only do they influence the way we think, but without emotions, life would seem dull.


It’s not that there is such a thing as a bad emotion because all emotions are helpful when used within their appropriate context.


However, we often suffer from misplaced emotions that have become habitual, which tend to do nothing but damage us if we allow them to take root.


If you want to be able to manage emotions that you know are holding you back from succeeding in life, you neither want to bottle them up nor indulge in them.


Following are 4 proactive steps you can take to effectively manage emotions that tend to trip you up in life:


What Are The 4 Steps To Managing Emotions? i. Recognize

Firstly, you want to be able to name the emotion you are having. Is it anger, loneliness, fear, jealousy, or happiness?


It can also be simply recognizing when emotions seem to be jumbled up, and no single emotion stands out on its own.


By naming the emotion, you are simply acknowledging the emotion itself, rather than the context in which it arose. This makes step two easier to accomplish.


  1. Accept

This is probably the hardest step. Identifying and naming an emotion is hard enough; accepting it is often even more difficult.


Too often, our ego wants to justify the way we feel. It is in this justification that a narrative is created around the emotion we are feeling.


Seen from this perspective, it’s not so much that the emotion is causing us grief, but rather, the attachment to the story we generated around it.


When you accept the emotion you are having, you are not suggesting it is either right or wrong, but rather, permitting yourself to have that emotion.


Here, you don’t want to apply any censorship or judgment to the emotion you are having. In other words, you recognize the emotion, and you accept it without attaching a story or a reason as to why you are feeling the way you are. It simply just is!


iii. Explore

This is where embodiment comes in. You want to explore the emotion you are having. You know what it is, and you acknowledge it, but in step three, you look deeper into how you know what emotion it is.


What are the symptoms, and the physical effects of the emotion you are having? It is important here to be curious.


You are not suggesting that either the emotion, the subsequent symptoms, or physical effects are right or wrong; rather you are embracing the fullness of the experience you are having.


What Are The 4 Steps To Managing Emotions? iv. Observe

Now, take a step back from the emotion and its subsequent physical sensations and symptoms that it is creating. Simply continue with what you need to do in life.


Don’t get entangled in a story about how you are feeling. Like all emotions, they are simply passing through you.


Without identification with the emotion, you can continue with what needs to be done. In other words, allow emotions to take their course in your body and mind.


How Do You Manage Emotional Problems?

how do you manage Emotional problems

How Do You Manage Emotional Problems?

Emotional problems are not very specific; it’s a correlation between the disorders with particular factors like physical abuse, poverty, being neglected, parental stress, over expectations, changes in rules, confusion and so on.


Here we are defining eight emotional problems and their solutions which we can face in daily life.


People who are depressed are suffering from a passing case of the blues. Depression is a feeling of sadness, hopelessness and being helpless.


It’s something that you are under a dark shadow. Mostly, depression is treatable because it gives you the feeling of living.


Don’t feel awkward to seek help if you are not getting rest due to this. It can also cause medicines such as sleeping pills or high blood pressure medicines and drugs.


Patient with depression goes towards medications due to this depressing feeling, and in some extreme cases, it leads to suicide.


Psychotherapy, antidepressants, Exercise, Healthy food, Good sleep, and planning life are the treatments for depression.


  • Phobia

Phobia is an irrational fear of any specific thing. For most people, concerns are minor, but when it becomes severe, it gives tremendous anxiety and disturbs normal life.


Common phobias are close places, heights, snakes, needles, etc. These all are curable to a great extent.


Phobias develop in children mostly and leave an impact on their life. A significant phobia is to feel every fear in everything severe and not curable actually.


It will pursue a person to do suicide. Its treatment is to overcome by yourself or recognize your internal strength of yours.


Behaviour therapy, counter-conditioning, and the systemic therapeutic process can help out phobia patients.


  • Emotional eating is one of the most easily identifiable emotional problems

We are emotionally disturbed or can’t express feelings then we start over/under eating due to mixed feelings or fears. Diagnosis of emotional eating is quite tricky.


Psychologists say emotional eating is caused by stress, and it also affects obesity. Anger, Shame, Guilt, Loneliness, Fear, and Boredom all are factors due to which a person starts emotional eating which is less nutritious and harmful to the body.


The more significant concern is how to stop everybody. The coping mechanism works out in this situation only.


Motivation and sharing your thoughts or feelings are the cure by which a person stops eating and focuses on other necessities of life.


  • Stubbornness

Stubbornness is an emotional problem which happens due to fear of losing something, and it will make a person rigid about everything he has in his life.


Counselling is the best way to cure this emotional behaviour. Many people take the word “stubbornness” very challenging and call it proud, rebellious, unfaithful, greedy and defiant which is true if you have apparel perception.


People also use defence mechanisms to support their rigidness which is not the appropriate way. A person has to consult a counsellor to get it treated.


Though being sensitive is not a crime, being hypersensitive brings a bunch of trouble to your plate.


There is no harm in showing your emotional side. But sometimes, some individuals get highly emotional.


There are several perks of being hypersensitive. Likewise, such individuals are oriented, but along with it, there are many flaws.


Hypersensitive individuals usually overwork. They end up taking on too many responsibilities which at the end of the day’s play makes them suffer.


They usually get stressed quickly. It causes several problems like headaches, migraine, depression, etc.


One can overcome hypersensitivity by doing meditation, listening to calm music and creating a balance between things.


What Is Emotional Management In Psychology?

what is Emotional Management In Psychology

What Is Emotional Management In Psychology? Emotional control (or Emotional self-regulation, or emotional regulation or regulation of emotion) is the ability to respond to the ongoing demands of experience with the range of emotions in a manner that is socially tolerable and sufficiently flexible to permit spontaneous reactions as well as the ability to delay spontaneous reactions as needed.


It can also be defined as extrinsic and intrinsic processes responsible for monitoring, evaluating, and modifying emotional reactions.


 Emotional Management belongs to the broader set of emotion-regulation processes, which includes the regulation of one’s feelings and the regulation of other people’s feelings.


Emotional management is a complex process that involves initiating, inhibiting, or modulating one’s state or behaviour in a given situation –


for example the subjective experience (feelings), cognitive responses (thoughts), emotion-related physiological responses (for example heart rate or hormonal activity), and emotion-related behaviour (bodily actions or expressions).


What Is Emotional Management In Psychology? Functionally, emotional regulation can also refer to processes such as the tendency to focus one’s attention on a task and the ability to suppress inappropriate behaviour under instruction.


 Emotional management is a highly significant function in human life.


Every day, people are continually exposed to a wide variety of potentially arousing stimuli. Inappropriate, extreme or unchecked emotional reactions to such stimuli could impede functional fit within society;


Therefore, people must engage in some form of emotion regulation almost all of the time.


Generally speaking, emotional dysregulation has been defined as difficulties in controlling the influence of emotional arousal on the organization and quality of thoughts, actions, and interactions.


Individuals who are emotionally dysregulated exhibit patterns of responding in which there is a mismatch between their goals, responses, and/or modes of expression, and the demands of the social environment.


For example, there is a significant association between emotion dysregulation and symptoms of depression, anxiety, eating pathology, and substance abuse.


What Is Emotional Management In Psychology? Higher levels of emotion regulation are likely to be related to both high levels of social competence and the expression of socially appropriate emotions.


What Is The First Step In Controlling Your Emotions?

what is the first step in controlling your emotions

What Is The First Step In Controlling Your Emotions? To avoid the burn of acting out during an emotional upsurge, take a few simple steps to calm your heightened spirit and quiet your uneasy mind.


When the moment has passed, you’ll be grateful you were able to be the master of your emotions.


Emotions are the most present, pressing and sometimes painful force in our lives. We are driven day by day by our emotions. We take chances because we’re excited about new prospects.


We cry because we’ve been hurt and we make sacrifices because we love. Without a doubt, our emotions dictate our thoughts, intentions and actions with superior authority to our rational minds.


But when we act on our emotions too quickly, or we act on the wrong kinds of emotions, we often make decisions that we later lament.


Our feelings can alter between dangerous extremes. Veer too far to the left and you’re bordering on rage.


Steer too much to the right and you’re in a state of euphoria. As with many other aspects of life, emotions are best met with a sense of moderation and logical perspective.


This is not to say that we should stop ourselves from falling in love or jumping for joy after great news.


These truly are the finer things in life. It is negative emotions that must be handled with extreme care.


Keep in mind that anger sometimes masks emotions that feel vulnerable–like shame or embarrassment. So pay close attention to what’s going on inside of you.


What Is The First Step In Controlling Your Emotions? Put a name to your emotions. Keep in mind you might feel a whole bunch of emotions at once–like anxiety, frustration, and impatient.


What Is The First Step In Controlling Your Emotions?  Labelling how you feel can take a lot of the sting out of the emotion.


It can also help you take careful note of how those feelings are likely to affect your decisions.


Your emotions affect the way you perceive events. If you’re feeling anxious and you get an email from the boss that says she wants to see you right away, you might assume you’re going to get fired.


If however, you’re feeling happy when you get that same email, your first thought might be that you’re going to be promoted or congratulated on a job well done.


Emotional Management. Consider the emotional filter you’re looking at the world through. Then, reframe your thoughts to develop a more realistic view.


If you catch yourself thinking, “This networking event is going to be a complete waste of time.


No one is going to talk to me and I’m going to look like an idiot,” remind yourself, “It’s up to me to get something out of the event. I’ll introduce myself to new people and show interest in learning about them.”


Sometimes, the easiest way to gain a different perspective is to take a step back and ask yourself, “What would I say to a friend who had this problem?”


Answering that question will take some of the emotion out of the equation so you can think more rationally.


If you find yourself dwelling on negative things, you may need to change the channel in your brain. A quick physical activity, like going for a walk or cleaning off your desk, can help you stop ruminating.


When you’re in a bad mood, you’re likely to engage in activities that keep you in that state of mind.


Isolating yourself, mindlessly scrolling through your phone, or complaining to people around you are just a few of the typical “go-to bad mood behaviours” you might indulge in.


But, those things will keep you stuck. You have to take positive action if you want to feel better.


Emotional management. Think of the things you do when you feel happy. Do those things when you’re in a bad mood and you’ll start to feel better.


How Do You Master Your Emotions?

how do you Master Your Emotions

How Do You Master Your Emotions? Mastering your emotions is a powerful skill that can improve every aspect of your life. Being able to choose whether or not to engage with a certain emotion gives you the freedom to live a more fulfilled life.


But, for the most part, there are some effective ways to master your emotions. Here’s the first one:


Be Aware of Your Emotions

I want you to learn how to detach yourself from your emotions. If you haven’t watched my video on how to become more self-aware, here’s a link to it:


But, to give you the gist of it: self-awareness is about looking at yourself from a third-person perspective and observing your emotions objectively and non-judgementally.


Here’s a little exercise that I want you to practice every day:


Every time you notice a change in your body (a feeling of expansion, joy, love, a build-up of fear or anger), try to name it.


It’s important NOT to say ‘I am angry because you’re giving it more power and you’re making it a part of your identity, which is exactly the opposite of detachment.


Try saying ‘This is anger’ instead. Or if you feel that warm, fuzzy feeling inside, label it objectively by saying ‘This is joy.


What you’ll notice in time is that you will not only acknowledge your emotions, but you will also have the power to choose whether or not to engage in a mental interpretation of them.


Understand the Emotional Triad

This is a concept I learned from Tony Robbins. The emotional triad consists of three things that determine your state of being at any given moment: your physiology, focus, and language.


These three things control your emotions. Let’s take a closer look at each one of them.


First, let’s talk about your physiology.

Your emotions are dictated by your movement. How you use your body affects how you feel mentally and emotionally.


Emotional Management. Next time you experience sadness, take a look at your posture. Stand up, breathe deeply and try to do a Superman power pose.


Now, let’s explore the second element of the triad: focus.

When you focus on the negative things that happen in your life or you constantly find yourself worrying about the future, your predominant emotion will probably be fear.


Mastering your emotions is not only about being aware of them, but also making a conscious choice to change your focus and have more enjoyable emotions as a result.


And the last one of the emotional triads is your language.

How you talk to yourself every day in your head is extremely important. Notice what happens in your mind at all times. Be the silent observer of that nasty inner critic.


Emotional management.  Once you become aware of your negative thought patterns and start reframing them, you will see a significant change in your emotional state and you will improve your emotional intelligence.


  • Remember That ‘This, Too, Shall Pass

One of the most common reasons we get into these never-ending negativity loops is because we experience the same emotions, followed up by the same mental interpretations, and that leads to having the same negative feelings as a result.


To break the pattern, we need to remember at all times that everything is temporary. By reminding yourself of this little mantra


‘This, too, shall pass you will ground yourself in reality and not give too much unnecessary attention to your bodily sensations.


At the end of the day, your emotions are just reactions that are triggered by events that may or may not happen at the present moment.


Some emotions are automatic reactions to previous trauma, some emotions are directly linked to what’s happening right here, right now.


The one thing all emotions have in common is that they all pass. And the more you’re aware of their fleeting nature, the easier it will be to master your emotions.


What Is The Process For Managing Emotional Stress?

what is the process for handling emotional stress

What Is The Process For Managing Emotional Stress? Emotional stress can be particularly painful and challenging to deal with. It can take more of a toll than many other forms of stress.


Part of the reason is that thinking about a solution, or discussing solutions with a good friend—coping behaviours that are often useful and effective in solving problems—can easily deteriorate into rumination and co-rumination, which are not so useful and effective.


Rumination can exacerbate your stress levels, so it helps to have healthy strategies for coping with emotional stress as well as redirecting yourself away from rumination and avoidance coping and more toward emotionally proactive approaches to stress management.​


Fortunately, while you can’t always fix these situations overnight, you can lessen the emotional stress you feel, and the toll this stress takes on you.


Here are some exercises you can try to effectively cope with emotional stress.


What Is The Process For Managing Emotional Stress? Practice Mindfulness

When we feel emotional stress, it’s also often experienced as physical pain. You may feel a ‘heavy’ feeling in the chest, an unsettled feeling in the stomach, or a dull headache.


It’s common to try to escape these feelings, but it can be helpful to go deeper into the experience and use mindfulness to notice where these emotional responses are felt physically.


Some people notice that the pain seems more intense before dissipating, but then they feel the emotional and physical pain is lessened.


  • Distract Yourself

Common belief used to be that if we didn’t express every emotion we felt (or at least the big ones), they would show themselves in other ways.


In some ways, this is true. There are benefits to examining our emotional states to learn from what our emotions are trying to tell us, and ‘stuffing our emotions’ in unhealthy ways can bring other problems.


However, it’s also been discovered that distracting oneself from emotional pain with emotionally healthy alternatives—such as a feel-good movie, fun activities with friends, or a satisfying mental challenge—can lessen emotional pain and help us feel better.


Block Off Some Time

If you find that emotional stress and rumination creep into your awareness quite a bit, and distraction doesn’t work, try scheduling some time—


an hour a day, perhaps—where you allow yourself to think about your situation fully and mull over solutions, concoct hypothetical possibilities, replay upsetting exchanges, or whatever you feel the emotional urge to do.


Journaling is a great technique to try here, especially if it’s done as both an exploration of your inner emotional world and an exploration of potential solutions.


 Emotional Management. Talk to your friends about the problem, if you’d like. Fully immerse yourself. And then try some healthy distractions.


This technique works well for two reasons. First, if you have the urge to obsess, this allows you to satisfy that craving in a limited context.


Also, you may find yourself more relaxed the rest of the day because you know that there will be time to focus on your emotional situation; that time is just later.


Practice Meditation

Emotional Management. Meditation is very helpful for dealing with a variety of stressors, and emotional stress is definitely in the category of stressors that meditation helps with.


It allows you to take a break from rumination by actively redirecting your thoughts, and provides practice in choosing thoughts, which can help eliminate some emotional stress in the long term.


What Is The Process For Managing Emotional Stress? Talk to a Therapist

If you find your level of emotional stress interfering with your daily activities or threatening your well-being in other ways, you may consider seeing a therapist for help working through emotional issues.


Whatever the cause of your emotional stress, you can work toward lessening and managing it and feeling better in the process, without losing the ‘messages’ that your emotions are bringing you.


How Do You Master Emotions?

how do you Master Emotions

How Do You Master Emotions? Emotions and feelings play an important role in our life. This is the way we understand the things and incidents happening in our daily life.


We are unable to change objective experiences because everyday happenings are out of our control.


However, subjective experiences can be changed because giving meaning to those experiences is under our control.


This is referred to as emotional mastery and its deep impact on our relationships, communication skills, and self-worth.


Emotions are the worthy products of our experiences that govern our sense of comfort.


Here are some effective tips to master your emotions and rule your life.


Effective Tips to Master Your Emotions:

How Do You Master Emotions? 1st Step-Active Listening:

Active listening is a very important skill of leaders nowadays. The biggest challenge of our communication system is listening to others actively.


We do not have the patience to listen to others. We express our responses before completely listening to others’ opinions.


The ability to listen to others patiently strengthens the relationship and is also a gesture of respect that is also necessary to build healthy relationships.


  • 2nd Step-Effective Communication:

Communication is the window to someone’s personality. We communicate to express our thoughts and opinions and to understand others.


Emotional mastery plays a critical part to interpret and regulate the emotions of others.


Practical, well-mannered, written and oral communication is helpful to manage disputes perfectly.


Effective communication is also important for social skills and boosting self-confidence, improving emotional and social experiences.


3rd step-Positive Thinking:

Positive emotions and positive thoughts not only keep us stress-free but also improve our moods.


Emotional Management. Positive emotions encourage us internally and lighten up not only our lives but influence everyone whom we meet in everyday life.


So positive thinking helps us to broaden our prospects. It also helps us to face the daily challenges of our life.


Understanding someone’s feelings may be regarded as kindness but it is more powerful as it expresses the skill of deep understanding.


Sometimes we forget to respect others’ feelings and emotions to satisfy our emotions and ego.


But this is not the right way to go. We cannot be happy in this life and we cannot learn to rule our life until we do not learn to understand someone’s emotions and feelings.


So, empathy will help us to see the world with others’ eyes.


How Do You Harness Your Emotions?

how do you harness your Emotions

How Do You Harness Your Emotions? Your mental and emotional baggage is primarily responsible for creating the discrepancy between what it is that you say you want and what you are experiencing daily.


It’s the dominant driver behind your choices and behaviours and can be the number one thing that derails you in your day-to-day life.


Can you think of a time when nothing was going your way and you blew up at your kids or partner the minute you walked in the door at home?


Or, how about when you had looming deadlines or projects at work piling up, and the pressure built until you either got sick, quit your job, or exploded altogether?


Can you recall a time when your partner’s behaviour was irritating you and instead of having a calm, centred, and balanced discussion with the intention of resolving it, you instead said nothing, let it fester, and then sabotaged the relationship in one way or another?


These are all examples of how your emotional baggage can derail you in everyday situations.


Your emotions—or feelings—are an integral aspect of who you are—good, bad, and everything in between.


Yet, you may have not been taught how to navigate emotional upset productively and compassionately, so the result is often explosive.


When you learn to accept your emotions, lean into them, and be present with them in a healthy way, you can learn from them and begin to use them as a means of growing and evolving into a better person.


How Do You Harness Your Emotions? S.T.O.P.

The S.T.O.P. acronym is one of the most effective tools for creating a pattern interrupt (an interruption of your current thought process or emotional state) whenever you find yourself being affected or triggered by another person or circumstance.


S = Stop everything the moment you become aware that you’re feeling charged up. This will create some space between you and the situation.


T = Take a deep breath, and bring yourself into a state where you can refrain from reacting.


O = Objectively observe what is happening at the moment and how you are feeling. Give yourself a few moments to pull back your energy so that you can become conscious of your thoughts, words, and actions before moving forward.


P = Proceed cautiously and consciously in a way that will unfold potential rather than perpetuate any drama.


How Do You Harness Your Emotions? Interpreting Your Experiences

One of your biggest stumbling blocks is that your first response tends to be negative when things aren’t going your way.


Some psychologists would suggest this is because of your programming or hunter-gatherer tendencies, while others would just say it’s because you had a bad day.


Regardless of origin, rather than seeing things in the positive, you are trained to look for the negative in everyday life situations. Let’s look at this more closely.


As a human being, you perceive your experiences through sensory perception (taste, touch, sight, sound, and smell) and then go through a process of interpreting your experiences.


Interpretations are your way of assigning meaning to the events and experiences in your life, also known as “meaning-making.”


There are two types of interpretations: those that empower you, and those that disempower you.


Empowering interpretations will help you discover the gifts or lessons in every situation, and will help you to move powerfully forward in your life.


Empowering interpretations to position you in a place of empowerment. Disempowering interpretations, on the other hand, will make you feel like you’re a victim, tether you to generalized negativity, and ultimately keep you stuck in the past.


An important thing to remember is that none of the interpretations you choose is any more or less true than another.


Your interpretations are very real to you, and the point to keep in mind is that you always have the power to choose the meanings you assign to circumstances, events, and experiences in your life.


Whenever you find yourself feeling triggered by another person or something that has happened, first begin with the S.T.O.P. acronym previously mentioned.


This will help you create a pattern interrupt at the moment. Before proceeding, make a commitment to consciously choose an empowering interpretation that will enable you to get the most out of your experience and move forward.


The more you focus on finding the positive, the more positivity you will begin to experience in your life.


It’s not to say that bad things don’t happen, or that you should pretend everything is amazing when it isn’t.


It’s healthy to feel negative emotions rather than avoid them. The idea is that you can harness the energy of positive emotions and empower interpretations to grow and evolve, even as you’re moving through challenging times.


How Do I Control My Emotions In A Relationship?

how do I Control My Emotions In A Relationship

How Do I Control My Emotions In A Relationship? When it comes to relationships and emotions, they are inseparable. Emotions are what propels us to act the way we do to our partners.


They are what trigger our loving acts, but at the same time, they are also responsible for our moments of anguish and hurt.


Controlling your emotions involves creating a balance between your expectations and your reality. It means draining out the negative thoughts and learning how to keep the overwhelming thoughts in check.


How Do I Control My Emotions In A Relationship? Re-examine your relationship

Sometimes, we are so overwhelmed by what’s going on in our lives and relationships that we cannot see things in the full picture.


Therefore, never be afraid to take steps back and reassess your relationship.


You can use a third party’s opinion like a close friend, family member, or even a therapist. Third parties are people who are not as emotionally invested in your relationship as you are.


They can help you find out how toxic or healthy the relationship is for you. When you take the time to review your relationship, you’ll find out if your feelings are valid, exaggerated, or unnecessary.


  • Take charge of your happiness

I cannot overemphasize why women must learn to take charge of their happiness. Many women, myself included, have at one point or the other believed that we could only be happy when we are in a relationship.


That’s a terrible ideology to stand by because it means handing over the reins of your happiness into the hands of someone else.


If you want to know how to control your emotions in a relationship, you must understand that no one is responsible for your happiness except you. You must stop treating happiness as a destination but as a journey.


So, think of all the things that you enjoy doing that make you happy. Focus on those things that do not involve your partner and do them. Spend some time alone to feed your soul with positive energy, and you will notice an improvement.


How Do I Control My Emotions In A Relationship? Work on your confidence

Your confidence shows when you react to what’s happening around you.


People will be able to tell that you don’t know how to control your emotion by the way you interact and respond to situations. Therefore, to control your emotions, you must be confident.


That way, you are not quick to project your insecurities over other issues and will tackle them appropriately.


People who are not confident in themselves or suffer from low self-esteem are always quick to view issues as personal attacks on their character and flaws.


However, a confident person is more open-minded and able to take criticism and help from others.


In the long term, you’ll see that you can stop emotional triggers from making you feel substandard or inferior.


You can do this by understanding that no one is perfect, accepting you have imperfections, and consciously working on self-improvement every day.


  • Practice patience

Anger is a reactive emotion that yields little to no results. Whilst patience is a virtue that enables us to be slow to anger.


When we are not patient, it’s difficult to see things from other people’s perspectives. And when their ideas do not tally with ours, it brings about a feeling of frustration, which in turn leads to an outburst of emotions.


Here is a simple trick to help improve your patience. When next you feel upset, step away from the situation, and take deep breaths to calm your nerves.


Alternatively, you can slowly count the numbers 1 to 10 backward. Within moments when you choose to breathe or count backwards, you’ll notice that you feel lighter and better.


  • Get busy with your life

It is not uncommon to find women who get into relationships and lose their sense of identity.


Sometimes, it is not a conscious shift. You wake up one day and realize that your life has taken a backseat to ‘our’ life.


Your night out with the girls is no longer necessary, and you start feeling like you are no longer an individual.


While these things will sometimes make you feel secure, you must maintain a life outside of your relationship.


Maintaining your individuality is not just healthy for your relationship; it also prevents you from building up resentment toward your partner.


You will soon start to feel resentful for all the things you like that you have missed out on doing, only because you want to put up a united front with your partner.


When you finally embrace yourself again, it will help you figure out what you want, and hopefully, you’ll start making time out to do those things.


Emotional Management PDF

Emotional Management PDF

Emotional Management PDF. Emotional management is a set of skills that can help you react constructively to people or events.


Learning how to manage your emotions can benefit your career by helping you make rational choices and develop relationships with others.


Improving your emotional management skills may take time and effort, but it can have positive results in your professional life.


In this article, we define emotional management skills, explain why they are important, list five key emotional management skills and provide you with tips to develop your own.


Emotional management skills are abilities that help you regulate your emotional responses to situations.


They are a key part of emotional intelligence, which is a term that refers to a person’s ability to identify and understand their own emotions and those of other people.


Emotional management skills may take time and effort to develop, but they can help you become an effective professional and supportive teammate.


Professionals who regulate their emotions might find it easier to act rationally in high-stress situations and make effective professional choices.


Developing emotional management skills can help professionals in a wide range of industries and jobs, including leadership positions. Emotional management skills can help you perform many tasks, including:


Resolving conflicts with colleagues or clients

Giving presentations or speaking publicly

Assisting customers

Leading performance evaluations

Training new teammates

Mentoring colleagues

Completing tasks under time constraints

Adapting to changes in project plans


Here are some emotional management skills that can help you develop professionally:


  • Self-awareness

ql0 88 aaaa Self-awareness is a skill that allows you to predict how a situation or person might affect you by understanding your emotional state.


It can allow you to observe your emotional reactions to situations and learn how to improve your responses.


For example, if you understand that being prepared allows you to feel calmer and more confident at work, then you can take steps to ensure that you’re as prepared as possible for the workday.


Feeling secure in your work environment can lower your stress levels and make you more resilient to changes or obstacles.


  • Reflection

Emotional Management PDF. Reflecting allows you to discover why you had a certain emotional reaction to a situation or person and can help you resolve conflicts by separating the emotion from the situation.


For example, if you had a conflict with a colleague about a decision they made while you were absent from work, it might help to reflect on whether you disagree with their decision or whether you feel insecure that you weren’t present for the discussion.


Knowing the cause of your feelings might help you reach a compromise with your colleague.


  • Acceptance

Emotional Management PDF. Key emotional management skill is the ability to accept your emotions without assigning a value to them, which can help you react rationally to a situation that’s causing you to feel a certain way.


By accepting your emotions, you can often recover from an emotional reaction more easily, allowing you to focus on the next task.


Learning to accept your own emotions can also help you develop empathy towards others by relating your emotions to their own.


  • Perspective

Developing a sense of perspective can help you manage your emotions by placing them into context.


For example, if you feel nervous before giving a presentation to an audience, you can put that emotion into perspective by recognizing that it’s normal to feel some anxiety about public speaking and that many successful professionals feel this way.


Perspective can remind you that emotions are a healthy response to situations and that you can overcome them to accomplish your tasks.


  • Empathy

Empathy is the ability to relate to how other people feel in a situation using your own experience.


Using empathy in the workplace can help you build rewarding relationships with colleagues and prevent conflicts.


You can use empathy to recognize when a colleague needs help managing their workload and understand when they become frustrated at an obstacle or delay.


Understanding their feelings can help you work with them to create a solution to the problem.


Emotional Management Psychology

Emotional Management Psychology

Emotional Management Psychology. We all suffer from emotional overreactions. In the heat of the moment, we say something to a person we love without stopping to consider the shockwaves.


Or we blast off an email and wonder why we didn’t sleep on it before pressing Send. Our emotions spill over and, by the time they recede, the damage is done.


In the public domain, barely a day passes without newspapers splashing the story that a comment, tweet or email has caused an uproar.


Demands are made for heads to roll, and responses range from retractions (“I apologise unreservedly for my lack of judgement …”) to defiance (“This is a ridiculous case of political correctness…”). And then the next story breaks.


The converse situation is that we feel gripped by fear or anxiety and fail to seize the moment to speak up or act according to our values.


The consequences of freezing can be just as deleterious as those of overreacting, and sometimes more so. Either way, managing our emotions is a tricky business.


When we look back on these situations our stock explanation is, “My emotions got the better of me.


But this raises a serious question: Am I in charge of my emotions, or are they in charge of me? Nobody asked me this question at school or told me the answer.


Consequently, I stumbled into the adult world with a royal flush of emotions – ranging from joy and excitement to fear and anger – without a manual for how to live with them.


The truth is that we’ve ended up with a tangled mess of advice in this area. Much of the prevailing literature tells us to squash negative emotions and replace them with positive ones.


Other experts tell us this is tantamount to putting the icing on dog food and calling it cake. So who, if anyone, is right?


To navigate through this emotional battleground, we need to make some important distinctions:


We cannot turn emotions on and off like a tap. They will come and go whether we like it or not.


Once this is clear in your mind, you can stop waiting for unwanted emotions to go away. The idea that we can banish them is unhelpful and doesn’t hold up to scrutiny; they are part and parcel of the human experience.


Besides, the more we strive to live according to our values and commitments, the more our emotions will rise to challenge us.


Emotions aren’t positive or negative. The human brain is wired to categorize things as positive or negative and is particularly alert to threats.


This made good evolutionary sense for our ancestors, who learned to react to external threats for survival.


As humans developed language, we employed the same process of classification to our internal state, including our emotions.


Thus we see joy as positive, and therefore welcome, and fear as negative and unwelcome.


However, this creates new problems. On the basis that ‘what we resist persists, suppressing emotions that we perceive to be negative only tightens their grip.


So what’s the alternative? If we can experience the full range of human emotions without attaching positive and negative labels to them, the result can be hugely liberating.


Take Dame Judi Dench as an example, who has won one Oscar, two Golden Globes and 10 BAFTA awards. She says that the more she acts the more frightened she becomes.


In contrast to thousands of aspiring performers who are waiting for the day when they’ll overcome their fear, she treats it as a companion rather than an enemy.


This is not to say that she finds her fear comfortable, but she makes no attempt to resist it, and therefore it doesn’t define her. “I have fear,” she says.


“I wouldn’t be without it.” Perhaps this is why her on-screen characters brim with humanity.


Emotional Management Psychology. You are not your emotions. Emotions are, by their very nature, strong. However, it’s important to get clear that you are not your emotions.


You are a person with values and commitments who happens to have emotions that are triggered on a regular and ongoing basis.


This point might seem semantic, but it isn’t. When we become fused to our emotions – thinking that ‘they’ and ‘we’ are the same thing – we are effectively hijacked by them.


If you can notice emotions without becoming them, they no longer determine your behaviour.


Emotional Management Psychology. We always have a choice. A thought or feeling in itself doesn’t prevent you from taking any action.


It’s easy to think, “I’m frightened and can’t speak,” but this is a trick of the mind. It would be more accurate and authentic to say, “I’m frightened and I’m choosing not to speak.”


Being able to observe our emotions – even when they feel overwhelmingly powerful – creates a space in which we can reference our commitments and values.


While we cannot always choose our emotions, we can choose our response to them. This gets to the heart of responsibility, and responsibility is probably the closest thing to a superpower that human beings possess.


Emotional Management Therapy

Emotional Management Therapy

Emotional Management Therapy. Humans are emotional beings. We can accept and give love, feel anger and fear, experience shame, guilt, and humiliation, transform with joy, pride, and elation, and so much more.


Our ability to be emotional sets us apart from other living beings in the world. And it’s our emotional responses to stimuli in our world that can either bring out the best or the worst in us.


Emotional management, also known as emotion-focused therapy, is a type of therapy that helps people better understand, accept, regulate, and express emotion.


Doing so helps to develop more positive and constructive ways of responding to good and bad stimuli in our world.


Emotional Management Therapy. In emotional management, students of this therapy work with a therapist collaboratively in a reflective, non-judgmental environment.


Emotional Management Therapy. The therapist serves as an “emotional coach” to help to increase awareness of how layers of emotions impact self, develop acceptance of your responses to emotions and find ways to alter your responses and ways of thinking about emotions to better lead a meaningful, healthy life.


Emotional Management Synonym

Emotional Management Synonym

Emotional Management Synonym. Some words synonymous with Emotional Management are:

Demonstrative, excitable, feeling, hot-blooded, passionate, responsive, sensitive, sentimental, susceptible, temperamental, tender, touchy-feely    (informal)  warm


ablaze, ardent, enthusiastic, fervent, fervid, fiery, flaming, heated, impassioned, passionate, roused,


Emotional Management Synonym. Administer, boss   (informal)  call the shots, call the tune, command, conduct, direct, dominate, govern, handle, have charge of, have (someone) in one’s pocket, hold the purse strings, keep a tight rein on, keep on a string, lead, manage, manipulate, oversee, pilot, reign over, rule, steer, superintend, supervise


Emotional Management Synonym. Bridle, check, constrain, contain, curb, hold back, limit, master, rein in, repress, restrain, subdue


(use of a machine, an experiment, etc.)  counteract, determine, monitor, regulate, verify


authority, charge, command, direction, discipline, government, guidance, jurisdiction, management, mastery, oversight, rule, superintendence, supervision, supremacy


brake, check, curb, limitation, regulation, restraint


Emotional Management PPT

Emotional Management PPT

Emotional Management PPT. We’ve all been there: We’re freaking out about something that just happened to us — what someone did to us, said to us, or didn’t do for us.


And we’re pissed or terrified, or defeated — our emotions have become overpowering. What do we do now to get our emotions under control when they’ve already gotten completely out of control?


Emotional control is one type of emotion regulation. It refers to attempts by an individual to manage the generation, experience, or expression of an emotion.


Generally, emotional control is cognitive, meaning we use the mind—but it can also be behavioural—meaning that we do something (like go for a run, have an alcoholic drink, or spend time with loved ones) to change an emotional response.


When bad things happen, sometimes we get stuck ruminating about these events, thinking about what happened — or could have happened — over and over.


Often it’s these ruminative thought cycles that drive our emotions up, and not the actual event itself.


So to control these emotions, we usually just need to stop having the thoughts that are creating them. Of course, that’s easier said than done.

One strategy is to play “I Spy.” It might seem silly, but naming different objects you see around the room can help you redirect your thoughts to other more mundane things so that your emotions can get a rest and start to calm down.


Emotional Management PPT. Another strategy to redirect your thoughts is to get up, do something, or change your surroundings — for example, you could excuse yourself to go to the restroom, or if the situation allows, go for a short walk.


This approach helps give you a moment to reset and take your thoughts in a new direction.


  • Take deep breaths

“Take a deep breath” might seem like a simple platitude, but it activates the parasympathetic nervous system, which helps calm high-arousal negative emotions, like anxiety or anger.


So breathing deeply is key when it comes to managing our more challenging emotions.

Because the brain has a harder time making good, rational decisions when emotions are in the driver’s seat, we are also likely to make better decisions if we take a few deep breaths first. So when emotions start to feel overwhelming, pause.


  • Take a couple of deep breaths, and bring those intense emotions down a bit so you can carefully choose what to do next.


  • Generate some positive emotions

Once you’ve calmed down somewhat, and you’re thinking again, it’s helpful to try to infuse some positive emotions into the situation to help beat back those negative feelings.


One way to do this is to look for the silver linings in whatever it is that’s bothering you. For example, did your boss tell you that you must redo the work you just did?


A silver lining might be that this experience will help you become better at your job in the future.


Or, are you upset about something your romantic partner did? This might be an opportunity to improve your communication skills and advocate for your needs in your relationship.


It’s not always easy to find a silver lining, but if you can, it’s a good way to generate positive emotions.

Another way to infuse some positive emotions into the moment is with a funny video or inspiring photo.


These little, positive things can help deflate even the most intense negative emotions. So if you’re feeling down, do something that generates a little happiness, so you can start getting back to your normal self.


  • Practice acceptance

It can seem counterintuitive to accept the things that are bothering us, but indeed, it is good advice to “accept the things you cannot change” when you want to control your emotions.


No matter how upset we get, our emotions can’t change unchangeable things. So ask yourself:


What part of this situation is unchangeable? Remind yourself to accept those things and focus your effort on the things you can change for the better.


  • Quit the coffee and soft drinks

Caffeine gives us energy. Of course, energy is good, but caffeine can end up producing nervous energy — energy that feels very similar to feelings of anxiety or panic.


So if you’re feeling extra anxious, and you can’t figure out what’s causing it, it might just be the caffeine.

If you’re already feeling stressed about something, caffeine can exacerbate these emotions, in part because caffeine can negatively affect your sleep.


When we don’t sleep well, we don’t manage our emotions well, so our feelings can get out of control more easily. So limiting caffeine is another good way to keep those emotions in check.


Emotional Management Theory

Emotional Management Theory

Emotional Management Theory. Emotions exert an incredibly powerful force on human behaviour. Strong emotions can cause you to take actions you might not normally perform or to avoid situations you enjoy.


Why exactly do we have emotions? What causes them? Researchers, philosophers, and psychologists have proposed various theories of emotion to explain the how and why behind our feelings.


The major theories of emotion can be grouped into three main categories:



  • Neurological theories propose that activity within the brain leads to emotional responses.


  • Emotional Management Theory. Cognitive theories argue that thoughts and other mental activities play an essential role in forming emotions.


Schachter-Singer Theory

Also known as the two-factor theory of emotion, the Schachter-Singer theory is an example of a cognitive theory of emotion.


This theory suggests that physiological arousal occurs first, and then the individual must identify the reason for this arousal to experience and label it as an emotion.


A stimulus leads to a physiological response that is then cognitively interpreted and labelled, resulting in an emotion.


Emotional Management In The Workplace

Emotional Management in the workplace

Emotional Management In The Workplace. Almost everything we do relates to emotions, even at work.


Did you laugh or smile at work today? Were you bored in your last meeting? Upset or sad about losing a customer?


Excited about hitting a goal? These are all examples of the many emotional moments that occur in the workplace each day.


To offer insights into the variety and complexity of emotions at work, we conducted a research study to understand employee emotions and how they relate to employee engagement at work.


Here are the most common positive and negative emotions at work:


  • Comfortable
  • Satisfied
  • Enthusiastic
  • Frustrated
  • Stressed
  • Anxious


Positive emotions at work

Positive emotions aren’t limited to only optimistic feelings. Examples of positive emotions could include calm, comfortable, energetic, enthusiastic, excited, happy, joyful, peaceful, relaxed, and satisfied.


Negative emotions at work

There are a lot of negative emotions that can surface at work. Examples of negative emotions could include annoyance, anxiety, boredom, disinterest, dissatisfaction, frustration, gloom, misery, sadness, stress, tiredness, uncomfortableness, unhappiness, upset, and worry.


When left unchecked, employee emotions can have a serious impact on the workplace. Make sure you understand each of these unique emotions and strive to find the right balance between supporting and preventing them at work.


Building a culture of trust and practising emotional intelligence skills can allow employees to acknowledge, feel, and express more positive emotions in the workplace.


Here are some ways to manage emotions in the workplace.


Coping mechanisms for employee emotions

Coping mechanisms are the tools and strategies we use to deal with stress in our lives. Our various ways of coping eventually create a coping strategy.


You can cope with stress in positive or negative ways. A negative coping strategy might be to ignore your problems and emotions, hoping they work themselves out. But that can be bad for your health. Positive coping strategies allow you to deal with stress in healthy ways.


Managing your own emotions

The best thing you can do to combat negative moral emotions and their repercussions is to understand how to deal with emotions. Take the Recognize, Understand, Manage approach when dealing with emotions at work.



Emotional Management In The Workplace. When emotions start to bubble up, don’t panic. Take a deep breath and recognize the emotion for what it is. Don’t react immediately. Instead, try to put a label on what it is you’re feeling. Determine when you became aware of the feeling and what triggered it. Don’t judge yourself for how you feel.



After you’ve named your emotions, focus on the “why” behind them. Dig deep and try to discover their origin. Follow them down the pathway to where you are now with questions like these:


If you feel upset, what is causing you to feel that way?

Are your emotions coming from something within you, or something external?

If it’s a familiar emotion, think about other times you’ve felt this emotion and how you previously responded.


What went well?

What didn’t?

How do you want to respond differently at this moment?



Emotional Management In The Workplace. Once you’ve taken time to cool down and reflect, the third and final step is managing the situation.


You need to figure out how you are going to respond, if at all. There are no hard and fast rules for how to respond, but here are a few things to consider:


Do you still feel the need to address the situation?

Is it possible you overreacted?

Are there things that need to be resolved before you can move forward?

What will you say when you do address the situation? What might others involved say?

What did you learn from this situation that you can apply to future situations like it?


Emotional Management Examples

Emotional Management Examples

Emotional Management Examples. Emotion Management: Use these examples for setting employee performance goals. Help your employees master this skill with 5 fresh ideas that drive change.


Emotion Management is the ability to realize, readily accept and successfully control feelings on oneself and sometimes in others around you by being in complete authority over your thoughts and feelings that are generated whenever your values are touched.


Emotion Management: Set Goals for your Employees. Here are some examples:


Emotional Management Examples. Always stop before deciding to give oneself a chance to think about how that decision might affect others

  • Spend time with loved ones, talk to them and enjoy their company
  • Learn to appreciate emotions and avoid excessive criticism of situations
  • Look for ways to help colleagues who are hurting and in distress
  • Do other things outside work such as watching TV, exercising, surfing the internet, etc. that will help forget a stressful situation at work
  • Learn to step away from extreme emotions of distress to allow time to calm down
  • Stop giving in to negative thinking but challenge the negative thoughts by looking for evidence against them
  • Learn how to replace unproductive self-talk or physical responses with “I’ve got this” responses
  • Learn to monitor physical responses such as breathing slowly and consciously relaxing intense body areas


Emotional Management Examples. Regularly attend training on emotion management aimed at creating positive emotion management behaviour.


Emotional Management Conclusion

Emotional Management Conclusion

Emotional Management Conclusion. Many of us don’t like to talk about our emotions, especially not if they matter to us, so they tend to be expressed even more in our body language.


Emotional Management Conclusion. Book a session with us at Miss Date Doctor to help you process and manage your emotions effectively.

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