Junaid got a big promotion at work. It was a dream come true and he was really excited. However, he’s constantly been on the edge. He shouts at his coworker sometimes. Even the smallest mishap causes him to react aggressively. Whether he’s at work or outside, he’s always irritated and frustrated.

We can all relate to Junaid’s story to an extent. We’re driven by our emotions daily and we sometimes let them rule both our personal and professional lives. We often struggle to find a way out of our emotional rollercoasters. We react in ways that we regret later. This is precisely why we should learn how to manage emotions in our lives.

What Is Managing Emotions?

Getting out of your comfort zone isn’t easy, especially when it comes to figuring out how to control the emotions. They are so powerful that sometimes they can’t be controlled however, not all hope is lost because you can manage them. Managing emotions can be a conscious choice that you make. It’s also a skill that can be learned to control the emotions from messing up or disrupting your life.

Simply put, managing emotions means choosing how and when to express your feelings. If you can’t control the emotions, you can at least change your thoughts and feelings about it. Emotional management skills reflect one’s ability to master their own emotions and not let their feelings get the better of them.

Importance Of Managing Your Emotions

Today’s workplaces are challenging and things are constantly changing —reorganizations, mergers, transfers, and other changes. Most of us are juggling multiple priorities and working with limited resources. Such changes are bound to affect us because we’re emotional beings at the end of the day. If we react to our emotions too quickly, we end up making decisions that we regret later. Therefore, it’s crucial to learn how to control emotions at work.

However, the answer to managing your emotions isn’t to suppress them. If you understand how your emotions work, you’re better equipped to use this knowledge to your advantage. Learning how to control the emotions is one of the most helpful skills for working individuals. Effectively managing your emotions at your workplace can improve your efficiency and productivity. You’re better adjusted to a new coworker or manager, handling conflicts or even meeting your deadlines.

Don’t control the emotions, manage them in a healthy way. Harappa Education’s course Embracing Change will teach you how to manage emotions confidently. The Failures Checklist framework will help you learn from your failures. The 3Ps of Resilience model will help you learn how to avoid making some common mistakes when dealing with setbacks. You’ll discover how to take constructive steps in overcoming challenges and feel confident outside your comfort zone.

How To Control Emotions At Work

It’s impossible to always be able to control the emotions, even in a work setting. This is why you should learn how to manage emotions better. Here are a few ways for effectively managing emotions:

1. Label Your Emotions: 

The most important step in managing emotions is to label your emotions. Before you change how you feel, acknowledge, and address what you’ve experienced. You may juggle many emotions simultaneously but labeling them can help to interpret your feelings more closely. For example, if you miss a deadline at work, make a note of your immediate emotional reaction.

2. Reframe Your Thoughts:

If you can’t control the emotions about a situation, try reframing your thoughts. For example, if your workplace is making you attend a networking event that you’re not too enthusiastic about, you may feel frustrated or annoyed. Change your perspective and think of it as a one-day holiday from your office. Managing emotions smartly can reduce negative thinking.

3. Try Delaying Your Reactions: 

Since you can’t control the emotions, try delaying your reactions. Reacting immediately to emotional triggers is normal but very harmful in workplaces. Your reactions may end up hurting somebody’s feelings. It may affect your reputation. Therefore, before you react to any emotional triggers, take a deep breath, and think twice before you react.

4. Find A Healthy Outlet: 

Another compulsory step in managing emotions is finding a healthy outlet. Feelings and emotions should never be bottled up. For successfully managing your emotions at work, you should try to move on from the thing that’s bothering you. Find healthy ways of managing emotions like taking a walk or watching a funny video.

Managing your emotions can be empowering. It leads to a happier and healthier life. “Take control of your emotions before they control you”.


Explore topics such as Self Motivation, How to Self Motivate, Types of Motivation & Positive Thinking from our Harappa Diaries section and manage your emotions at work effectively.

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