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After a long week of work, you may feel confident that you have completed your task flawlessly. However, when you receive the report results, they are significantly lower than you anticipated. You're devastated, and the disappointment is difficult to overcome. You feel angry and humiliated. While being vulnerable may feel uncomfortable in the moment, when we are honest and open about our feelings, we become more human to those around us.
Our emotions are not something we should be ashamed of experiencing. We can't, for better or worse, check them at the door the moment we walk into an office. Should you try to see the bright side of things? Is it even possible to control your emotions? Investigate techniques for identifying, comprehending, and controlling your emotions. Maintain your cool and respond in a way that makes you happy.
1. Calm Down
When you feel an emotion, your sympathetic nervous system kicks into high gear. Your heart rate quickens and your body temperature rises. When you're nervous, your palms sweat, and when you're embarrassed, your cheeks flush. To stem the tide of emotion, you must first calm your internal, physiological response. Lowering your body temperature is one simple way to accomplish this. Grab a cold glass, dissolve an ice cube in your mouth, remove a layer of clothing, or move closer to the air conditioner. Better yet, take a break and go to the bathroom to splash water on your face.
2. Center Yourself
Use grounding techniques to reorient yourself back to reality and stay firmly rooted in the present. Simple grounding techniques that you can use right away, such as clenching and releasing your fist. Second, dig your heels into the floor, relax your hips into the corners of your chair, and don't forget to make eye contact with the person you're speaking to.
3. Take Deep Breaths Like a Navy SEAL
Box breathing, also known as four-square breathing, is a practice that you can use discreetly at your desk or even during tense conversations. First, you must inhale for four seconds. Hold your breath for four seconds, exhale for four seconds, and hold your breath for four seconds, lungs emptied.
4. Allow Yourself Some Time Before Responding
Begin by empathizing with and validating the other person's point of view, then ask a question to gather more information. For example, you could say, "Great question. "How do you assess the situation?" or "What I'm hearing is that you're dissatisfied with the results. What else is factoring into your response?" . This gives you time to process your emotional reaction, use the tools listed above to calm down, control your emotions, and consider how you want to respond.
Source:
www.psychologytoday.com