We’ve all been there before.  You’re at work and something sets you off. 

A mean-spirited comment from a co-worker, a rude person on the phone, or you’re just having a bad day. 

While it’s perfectly normal to feel emotions at work,  it’s important to understand how to manage those emotions in a way that doesn’t negatively affect your work or your relationships with others. 

In this post, we’ll explore some tips for managing emotions at work. 

Understanding Your Triggers

One of the most important things you can do when it comes to managing your emotions at work is to understand your triggers. 

What makes you angry, sad, or anxious? 

Once you know what your triggers are, you can start to develop strategies for dealing with them. 

Let’s say you know that you tend to get angry when you feel like you’re not being heard.

Make it a point to have one-on-one conversations with your boss to ensure that your voice IS being heard. 

Maybe you know that you get anxious when you are struggling to keep up with assigned work tasks. 

Ask for help if you are feeling overwhelmed instead of complaining about it.

The key is to understand what sets you off then develop a strategy for dealing with those emotions before they take over. 

Staying Aware of Your Emotional State

Another important thing to keep in mind when managing emotions at work is to stay aware of your emotional state throughout the day. 

This means checking in with yourself regularly to see how you’re feeling and why. 

There are a few ways you can do this. 

One way is to keep a journal where you can jot down how you’re feeling and what might be causing those feelings. 

Another way is to set aside some time each day for meditation or mindfulness practices such as deep breathing exercises. 

This will help you learn to become more aware of your thoughts and feelings so that you can manage them more effectively. 

Knowing When to Take a Break

Know when to take a break if you’re feeling overwhelmed by emotions at work. 

If possible, step away from the situation that is causing those emotions and take some time for yourself. 

Go for a walk, listen to music, or call a friend—whatever helps you relax and de-stress. 

Routine Self-Care

It’s important to practice self-care both inside and outside of work. 

This includes things like getting enough sleep, eating healthy meals, and exercising regularly. 

When we take care of ourselves physically and emotionally, we’re better equipped to deal with stressful situations. 

If you are  feeling particularly stressed, see if there’s someone you can talk to outside of work, such as a therapist or counselor. 

It’s also OK to take some time off if you need it—sometimes the best thing we can do for our mental health is to simply take a break from work altogether. 

Managing emotions at work can be tough—but it’s definitely not impossible.

With these tools in your emotional management toolbox, you’ll be better equipped to handle whatever comes your way at work!