Emotions could be tough to handle, you might even struggle but if you have an outburst while you are at office, it doesn’t necessarily mean your professional credibility is ruined.
BUT what if your emotions happen to overcome you in a way that could damage your reputation?
Remember- No matter what is going on in your life, YOU are always in charge of your own emotions.
The two common emotional outbreaks that we find difficult to handle at work are sadness and anger.
As per Kreamer’s research, she says crying or sadness at work does not have an impact on an individual’s long-term success. If you shed a tear during a trying situation, its best to shrug it off. It would be calling more attention to a teary moment which is probably never going to do much good one way or the other.
Here are a few tips put together to help you handle some of the common and sad outbursts situations work.
1.For a sudden outburst at work
If you have a sudden outburst front of your colleagues, you need to speak to them the very next day and let them know that it was due to something personal. You do not always have to give details. You need to talk to your immediate supervisor and colleagues and let them know that you were having a rough day and was not operating at your best. Let them know that you are also taking steps to make sure the situation would not repeat.
2.For a difficult situation.
You know if you are unable to keep yourself stable so you need decide to take some extra time alone to get over how you feel. You need to face your situation though it could be challenging but you need to think proactively to prevent another outburst since you know you are not ready to go back to work.
3.Needing to let off your feelings instantly.
When you receive a difficult news, sometimes you may need to let it out which would let you get back to focus again. So you need to go to a place private (restrooms) and think about it, cry, and take it off your system. Do not weep on your tables because that is never going to help your situation but draw more attention and getting others worried too. When you let it off from your system, you would feel a sense of emotional release in a few minutes.
How to cope sadness/depression at work, instantly?
1.Getting a few breaks time to time to get some fresh air.
2.Get yourself busy, focus more and more on working a 100%
3.Lunching with your colleagues. Trying out a different restaurants and spending time with your colleagues can cheer you up a little.
Sadness is something that affects yourself, but anger is something that involves others. You may unexpectedly offend your colleagues. Therefore, managing anger is critical. With anger outbursts, you maybe actually draining employee’s motivation and engagement. It is always necessary to understand the message behind the emotion and express it in a healthy way without losing control.
Here are few tips of handling some of the common and sudden anger outbursts situations at work.
1.Sudden yell your colleague
You need to get back to that colleague and give a proper explanation as to why you had yelled at your colleague. It is definitely because of some work done wrong, so you need to make he/she understand.
2.Verbal offense
You need to get back to the person and apologise immediately as no company gives a pass to verbal offense. You need to be genuinely sorry and make he/she understand it was unintentional.
3.Stressed and annoyed
This may make others think that you are angry at them and sometimes you might also say something mean because you have gotten annoyed. Make sure you let them know, you are under a lot of pressure, and stressed out.
4.Aggressive behaviour
You might get up to beat up your colleague, but remember you are at work, you need to remember that such behaviour can get you fired. If you are an aggressive person, you need to practice staying calm. It gets better in time. You do not have to create a situation that would make you regret later. So immediately escape to a restroom to calm yourself down.
How to deal with anger at work instantly?
1.Get out of the situation immediately to a private place and breathe in and out. Helps you stay focused and calms you down instantly.
2.Vent it to a friend. Sometimes, a friend can help since you know he/she thinks similarly, you are more comfortable and you need to release all that anger out on someone you know you can trust.
3.Find your calming place. Maybe it is the restrooms to think for a bit or at your car to turn your music on to calm you down.
It is quite important that we identify what works for us to know how to control our emotions.
Here are few steps you can follow to ensure you remain stable at your professional work even during the worst period of time
1.When you are home, thwacking a pillow while expressing yourself out (I am so mad! I hate this!) This of course helps you calm down in a bit.
2.Screaming into a pillow (it will muffle the sound). This helps to cope up sadness or anger.
3.Try meeting a therapist. It helps you pass a difficult incidents in your life. Talking to counsellor or therapist can coach you to control emotions.
Fred Rogers once wrote:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
After you go through an emotional outburst, it is important that you recognise it whether it was sadness, anger, embarrassment, fear or disappointment and then your next step is to understand what exactly caused it. Why is it that you reacted in this particular way? What was happening in this situation that you found upsetting? What values of mine may have been transgressed or challenged?
Something you must remember, being “emotional” at work or anywhere else does not make you “broken” or “weak” or a “messed up person” or a “bad employee.”
It just makes you human.
References:
http://www.skillsyouneed.com/ps/dealing-with-aggression.html
https://www.monster.com/career-advice/article/whats-eating-you
http://www.helpguide.org/articles/emotional-health/anger-management.htm
http://www.huffingtonpost.com/dr-suzanne-gelb/outburst-at-work-sobbing>b_7226214.html
http://smallbusiness.chron.com/deal-employees-angry-outburst-12683.html
http://www.askamanager.org/2015/12/managing-an-employee-with-inappropriate-emotional-outbursts.html
http://www.helpguide.org/articles/emotional-health/anger-management.htm
