Self regulating

Managing common negative emotions

Managing common negative emotions

5 minutes

Many of us may have trouble managing emotions like anger, sadness, or frustration. Emotions are normal and healthy response to have in certain situations. However, understanding emotions like anger and how to manage them is important in maintaining relationships and self-control, and progressing your career as a leader. 

 

In 1997, Bond University professor of management Cynthia Fisher conducted a study called “Emotions at Work: What Do People Feel, and How Should We Measure It?” According to Fisher’s research, the most common negative emotions experienced in the workplace are: 

 

  • Frustration/irritation 
  • Worry/nervousness 
  • Anger/aggravation 
  • Disappointment/Sadness 

 

Here are some suggestions for handling these negative emotions at work and in your personal life:

1
Pay attention.
Look for early signs of frustration, anger, worry or sadness within yourself.
2
Take a break.
Stop whatever you’re doing, just pause momentarily.
3
Breathe.
Reconnect with your breathing by taking a few deep breaths, grounding yourself in the present moment
4
Evaluate.
One of the best things you can do is mentally stop yourself and look at the situation. Ask yourself why you feel why you feel frustrated, angry, sad or worried. Write it down, and be specific. Then think of one positive thing about your current situation. For instance, if your boss is late for your meeting, then you have more time to prepare. Or, you could use this time to relax a little.
5
Find something positive about the situation.
Thinking about a positive aspect of your situation often makes you look at things in a different way. This small change in your thinking can improve your mood. When it's people who are causing your frustration, they're probably not doing it deliberately to annoy you. And if it's a thing that's bothering you – well, it's certainly not personal! Don't get mad, just move on.
6
Proceed.
Continue doing what you were doing. Or don’t: Use the information gained during this check-in.

Extension step: Remember the last time you felt one of the common emotions – reflect on if the emotion helped or hindered in resolving the situation.  What would or could you have done differently? 

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