No matter what the emotions are about—at work or home—they are legitimate and normal. Your career and success are probably very important to you, therefore disappointing yourself or others could cause feelings. Not only that, but we work for more than a third of our waking hours. Our employment can have an impact on our mental health is not surprising.

When feelings at work unavoidably surface, here’s how to handle them

“The key factor is emotional intelligence.”

The workplace may be severely impacted by emotions. Make sure you comprehend each of these distinct emotions and try to strike the correct balance between allowing them to exist and stopping them from doing so at work.

Recognize them

Before we can name an emotion, we experience it in our bodies. When you have a racing heart or a burning sensation on your face, you might be more anxious than you think.

Aim to avoid making decisions when agitated. According to research, feeling anxious impairs our capacity for making decisions.

Understand

Recognize your feelings by name and concentrate on the underlying causes. Asking questions such as, “If you’re upset, what’s making you feel that way?” will help to clarify the situation.

What causes your feelings—inside what’s in you or what’s outside of you?

If the emotion is one you are familiar with, reflect on earlier instances of it and how you handled them.

Manage

Taking control of the circumstance is the third and last phase. You need to decide whether or not to reply and how. a few things to think about

Do you still feel compelled to discuss the matter?

Could it be that you overreacted?

Exist any issues that must be rectified before you proceed?

When you do address the situation, what will you say? What could others who are involved say?

What can you apply from this experience to similar circumstances in the future?

Coping mechanisms

Change your focus– gently shift it away from the source of your suffering and toward something else. Such as a bright object in your environment. or something comparable. This will stop your emotions from exploding and slow down the process of feeling.

Use the simplest meditation technique– think of the most popular meditation technique. Clearing your mind by concentrating on your slow, deep breaths can also control emotions. We become more aware by concentrating on our breath. We also feel more grounded. It’s as simple as getting in the habit of focusing on your breathing. Try it for 10 to 15 minutes each day. You will soon be able to employ it as a skill. And you can make use of this ability to maintain control rather than feeling overcome by emotions.