How To Manage Your Emotions At Work

Have you ever been yelled at by a customer for no just cause? Or your boss just added another pile of work to the huge pile you already have? Have you ever been in a situation where you can’t just seem to keep your emotions in check?. We’ve all been in these situations.

Having emotions is a thing no human being can avoid, the problem is when you can’t control certain emotions, especially in the workplace. Self control is key. Here are some tips on how you can manage your emotions at work.

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Before having an outburst, people usually show physical signs, for an instance, my colleague’s left eye twitches right before she starts yelling. Identifying these signs in yourself and controlling your actions thereafter can help you manage your emotions better.


Breathing exercises help with anger and anxiety. Right before you’re about to go into your fits of rage or right before a panic attack, just stop, close your eyes, take long deep breaths, counting to  5 as you do so. This technique is a sure way to help.

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Maybe your colleague just got fired, or you heard rumors about the number of people that are going to be laid off this month and you’re obviously sad and worried about this. Instead of drowning yourself in worries, get a notepad and a pen and write down how you can improve the situation. Either by showing up to work on time (if you are a constant late comer) or showing up early, or even pitching in during work meetings.

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Whenever you feel overwhelmed with worry, you can get a pen and a notepad and write down your problems and worries. When you write them down, you may come to realize that the issues in your head aren’t really as big and scary as you thought them out to be. Once this is done, also come up with ways to fix the problems or overcome the fears you have written down.


Do you know what you look like when you yell? Cry? sulk?. Some people don’t actually know what they look like when they’re going through all these emotions. Get someone to show you how you look like when you do all these things, and this might actually help you stop having public outbursts.


Yes, it really is as simple as that. Whenever you feel angry or sad, stop what you’re doing and smile, just smile, at least for a minute. (Did you know that forcing a smile and holding it for 60 seconds can actually trick your brain into thinking you’re happy?).

So these are just some of the many ways you can manage your emotions at work. Do you use these techniques? What techniques do you use?



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