How often do you get angry or frustrated at work? Do you feel emotions are getting in the way of your job performance? If so, it’s time for a change!

Emotions play a big role in our lives. They affect us physically, mentally, and emotionally. When they become too intense, they can cause stress and anxiety. In turn, this can impact our productivity and performance at work.

Emotional intelligence (EI) refers to the ability to recognize and regulate your emotions effectively. This skill allows you to identify your feelings, express them appropriately, and act accordingly. EI helps you stay calm and focused during stressful situations. It also improves your relationships with others.

In addition to improving your emotional health, controlling your emotions at work can help build stronger relationships with coworkers, supervisors, clients, and customers.

Here are ten ways to control your emotions at work:

1. Take Time Off

Sometimes we must step away from an emotion-filled situation before handling it. Taking a break can be as simple as going outside for fresh air or walking around the block.

If you find yourself feeling overwhelmed by an emotion, take a few minutes to breathe deeply. You may even want to write down how you’re feeling.

Once you’ve calmed down, go back to what you were doing. Remember that taking breaks is not a sign of weakness. It shows strength and self-control.

2. Practice Self-Care

Treat yourself well by taking care of your physical needs. Eat healthy food and drink plenty of water. Get enough sleep. Make sure you have access to clean clothes and toiletries. These things will keep you productive and happy.

Make time for fun activities. Go out for coffee with friends. Play video games with your kids. Watch TV with your spouse. Take a walk together. Have sex. Whatever makes you happy.

You don’t have to spend money on these activities. Just make sure you permit yourself to enjoy life. Don’t let work interfere with having fun.

Remember that if you’re feeling stressed, anxious, or depressed, there’s no shame in asking for help. Talk to your supervisor about your concerns. Ask your doctor for advice. Or talk to a friend who has been through similar experiences. No matter where you start, you’ll eventually arrive at the right place.

3. Identify Your Feelings

When you notice your anger rising, stop and ask yourself why you’re feeling upset. Is it because someone else did something wrong? Did you fail to meet a deadline? Did you lose a customer? Did someone treat you badly in the workplace?

Or maybe you’re frustrated because you’re trying to accomplish more than you can handle. Maybe you’re struggling to understand a new concept. Or perhaps you’re dealing with a difficult coworker.

Whatever the reason, try to identify the emotion you’re experiencing. Then focus on the reasons behind it. If you feel angry, think about whether you could do anything differently to prevent this behavior from happening again. If you feel sad, think about how you might change your environment so that it won’t happen again.

Asking yourself questions like these will help you determine which emotions are appropriate and which aren’t. When you know the difference, you can better manage your responses to the people and events around you.

4. Express Yourself

Expressing your emotions can be difficult when you’re stressed out. However, expressing your feelings will allow you to move on and deal with the situation more constructively.

There are many ways to express your emotions. Some people prefer listening to music while they vent. Others get up and dance. Still, others write letters or draw pictures. The important thing is that you choose a method that feels comfortable to you.

The most effective way to express your emotions is to communicate them directly to the person who caused the problem. For example, say, “I’m really disappointed by what happened today. I thought we had an agreement, but you didn’t follow through.” You can also tell your boss how you feel about his decision. Tell your coworkers how much you appreciate their hard work. And explain to your family members why you need some extra attention.

If you cannot speak directly to the person who hurt you, write down your thoughts. As soon as possible, read what you wrote to see if it helps you process your feelings.

If writing isn’t helping, call a friend or relative. Talking things over with someone who cares about you will often help you come up with solutions.

Don’t forget that you should share your feelings with those closest to you. This includes your spouse, children, friends, and coworkers. They may not always agree with your decisions but they care enough to listen.

5. Accept What Happened

It’s important to accept things as they are. Sometimes we try to make changes when we should just let things be. We can always improve ourselves in the future. But sometimes, nothing can be done to fix a problem right now.

For example, you may have been fired for poor performance. There’s no point in getting mad at your employer for firing you. Instead, use the experience to learn how to perform better next time.

You may have gotten into a fight with a colleague. It’s best to remember that everyone makes mistakes. Don’t hold grudges against anyone involved. Focus instead on improving your skills.

You may have failed to meet a deadline. Accepting responsibility for your mistake doesn’t mean you don’t want to improve. Rather, it means that you’ve learned something valuable: How to plan and avoid making similar mistakes in the future.

Sometimes we think that accepting our failures will cause other problems. For instance, we might worry that admitting we made a mistake will lead to people thinking less of us. However, research shows that people respect you more after you admit your mistakes.

When you realize that you can’t change the past, focus on moving forward. In the future, you won’t make the same mistakes again.

6. Learn From Your Mistakes

Mistakes are part of life. The sooner you learn from your mistakes, the better. One of the main reasons for failure is learning from previous experiences. You’ll make the same mistakes if you keep repeating the same actions.

Stop as soon as you notice that you’re doing the same thing repeatedly. Take a break. Then ask yourself the following questions:

What went wrong? Did you do anything differently this time around?

Why did you repeat the same behavior?

What would happen if you did it differently?

How could you prevent the situation from happening again?

Once you’ve identified the root causes of your mistakes, you can start planning ways to prevent them from occurring again.

7. Don’t Dwell On Past Events

Don’t keep replaying old memories over and over again. Instead, focus on the present moment. Think about what you can do today to improve your relationship with your boss or coworker. You can also think about how to handle any difficult situations during the day.

This way, you won’t dwell on negative events. Instead, you’ll turn your attention toward positive thoughts.

The bottom line is that dwelling on past events only leads to unhappiness. So don’t allow old emotions to control you. Instead, focus on living in the present moment.

8. Be Kind to Yourself

Be kind to yourself. Give yourself credit for all that you’ve accomplished. Allow yourself to enjoy small pleasures such as coffee or a favorite song.

If you don’t treat yourself well, you’ll feel guilty when you encounter setbacks. This will affect your ability to deal with stressful situations.

Instead, give yourself permission to relax and enjoy yourself. After all, you deserve some personal time now and then.

9. Keep Moving Forward

You never know what tomorrow brings. So, don’t get stuck in the past. Focus on what matters most: your family, friends, career, hobbies, etc.

Think about how each day provides new opportunities to grow. If you let yesterday’s mistakes hold you back, you’ll miss out on the chance to succeed.

Remember that every single day offers an opportunity to move forward. Don’t waste these chances by allowing your past mistakes to drag you down.

10. Connect With Others Who Care About You

Connecting with other people helps reduce stress and anxiety. It also gives you a sense of belonging.

So, reach out to others who care about you. Connect with coworkers, family members, close friends, or even strangers.

It doesn’t matter which group you choose. Just be sure to connect with someone whenever possible. By connecting with others, you’ll have a support system in place. This will help you cope with any difficulties that may come your way.

When you’re feeling stressed, take a walk outside. Go for a run. Or sit quietly inside your home and watch TV. Do whatever works best for you. But make sure to connect with others whenever possible.

Conclusion

Keeping your emotions in check while on the job is possible through various means. Follow these guidelines, and you’ll be better able to control your emotions and keep them from affecting your work.

Focusing on the here and now makes it much easier to reign in your feelings. If you keep your mind in the present moment, your emotions can’t get the best of you.

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