If you’re having trouble managing negative emotions and controlling bad reactions at work, try these 5 psychological techniques.
Have you ever found yourself in the middle of a work day, feeling like a ticking time bomb of stress and frustration?
We’ve all been there – feeling like our emotions are a runaway train – and we’re on the verge of snapping.
It’s these moments where managing our reactions becomes crucial, not just for our professional success but for our personal well-being too.
I’m sharing about this topic of managing negative emotions because I am bestselling author on anxiety Plus I’m the founder of the therapist recommended self-paced online course called The Anxiety Cure.
I’m committed to helping people to live their happiest, calmest lives.
In this article I’ll be sharing how to best navigate those choppy emotional waters!
Let’s explore five practical, research-backed strategies to help you manage your negative emotions and bad reactions.
CBT is a psychological approach based on the interconnectedness of thoughts, feelings, and behaviors.
Basically, negative thoughts often lead to negative emotions, which then leads to impacting behavior.
For example...fearing failure in a presentation can trigger anxiety which then leads to lower quality work perfomance.
CBT tackles this downward cycle by encouraging you to question and reframe negative thoughts.
Assignment:
When a thought like “I’m going to fail” arises, CBT suggests challenging its validity.
EQ involves recognizing, understanding, and managing emotions – both yours and others’. It’s crucial in workplace interactions.
For instance, if a coworker’s remark upsets you, you need to tap into EQ so you don’t react wildly – you respond appropriately.
Assignment:
Mindfulness is a practice of being fully present and aware of our thoughts and feelings without judgment. It’s particularly effective for managing stress.
For instance, you’re experiencing a super stressful day and cannot regulate your emotions.
Assignment:
Stress reduction techniques are methods designed to lower your body’s stress response, improving Your emotional state. Progressive muscle relaxation (PMR) is a particularly effective method in this category. It works on the principle that physical relaxation can lead to mental calmness.
For example, if you’re facing a stressful event, like a challenging meeting, you can apply PMR to specific muscle groups that might be holding tension.
Assignment:
Solution-focused problem solving is a mindset that emphasizes finding solutions rather than dwelling on problems. It encourages proactive thinking and action.
For example, you’re confront with a herculean problem or a very large overwhelming assignment, you can become solution-focused instead of fear-focused.
Assignment:
Understanding and managing bad reactions which come from negative emotions is crucial. It’s not about suppressing how you feel. It’s about learning how to respond in a way that’s both healthy for you and effective in your professional environment. By employing these 5 psychological techniques, you can move from a reactive state to a proactive one, enhancing both your personal well-being and professional success.
If you’d like more support to move through challenging situations, book a free Mindset Mastery consultation here to see how I might help.
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