5 Steps To Managing Emotions At Work

“If your emotional abilities aren’t in hand, if you don’t have self-awareness, if you are not able to manage your distressing emotions, if you can’t have empathy and have effective relationships, then no matter how smart you are, you are not going to get very far.”
~ Daniel Goleman

A subscriber writes:

 I have found that because I’m passionate, I tend to get emotional. I look at things objectively, however at times when I am having a much-needed conversation my emotions get to me.”

Emotions get funky and screw everything up. It’s not just the “distressing” emotions. Joy, excitement, and passion easily overwhelm your cause too. Emotional extremes of either breed raise eyebrows and damage credibility. Listen well to your emotions and hear what they have to say. Channel that energy to serve your cause.

5 Steps to Channeling Emotions

Don’t lose that leading feeling. Use it to inspire your leadership:

  1. Time Out – Back away from the scene. Let it steep. Your heart is screaming, “say something now.” “This is urgent.” “I must speak my truth.” Most moments of truth last more than a moment. You will be more effective with a deliberate plan.
  2. Name That Emotion – Naming your feeling helps you understand it. Jealous, scared, pissed off, hurt, or some combination. Sit with this a minute. Write it down.
  3. Ask Why – The old 5 Why trick is very useful here: (1) Why am I so excited? “It will help the customer”, (2) Why is that important: “their lives will be improved”, “We will win JD Powers”, “My boss will be happy.” Even the second “why” begins to uncover root cause. Go for 5 whys. Be honest. Ask a mentor or coach for help.
  4. Seek To Understand – Really listen to alternative point of views. Ask open-ended “what” and “why questions.” The picture is always bigger than it appears.
  5. Now Speak Your Truth – Write down your top 3 points. Read them aloud. Envision conversation. Breathe, don’t blurt. Use a calm tone of voice. Don’t feel compelled to handle it in one shot (see #1 back away as needed). You’ll gain respect with each well- handled encounter. The next one will be easier.

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