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7 Strategies Emotionally Intelligent People Use to Keep Their Feelings Under Control
Record
Recording means concentrated listening, with the intent to learn more about another's perspective. You're not trying to figure out how to reply; instead, you're listening to understand.
As you tune into another, don't judge or offer advice. Instead, focus on learning more about how the other person sees you, how they see themselves, and how they see the situation.
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Key Ideas
Pause
Pausing gives you time to stop and think before you act. Doing so can prevent you from doing things you'll later regret.
If you feel your emotions getting out of control, take a pause. If possible, go for a short walk. Once you calm down, return and decide how to move forward.
Mind Your Tone
We tend to respond to people using the same tone they use to speak to us.
If you need to have an emotionally charged conversation, speak in a way that's calm and collected. And if a discussion begins to escalate, focus on softening your tone or lowering your voice; others are likely to mimic you.
Mute
Sharing your opinion when others are aggravated can be counterproductive. If things get emotional, and you can’t leave, you may need to stop talking and let them express their feelings.
Breathe deeply and remember that moods are temporary. And that their words at this point may be extreme or exaggerated; resist the urge to respond in kind. Often, once they let everything out, they'll calm down.
Examine The Issue
Emotionally charged discussions are often rooted in deep-seated issues that will continue springing up if left alone. Carefully think about where, when, and how to reintroduce the subject, and do it once everyone's had the chance to cool down.
Opening with an apology, an expression of thanks, or by acknowledging where you and your communication partner agree may lead the other person to lower their guard and become more open to whatever you have to say.
Think Of The Consequences
Forget about how you feel in the moment. Pause, step back and think of the short-term and long-term consequences of your actions.
Doing so can help you think clearly, see the big picture, and make better decisions.
Slow Down
Slowing down to analyze your negative emotions can help you figure out the underlying reasons behind your feelings and lead you to potential solutions.
Ask yourself why you feel a certain way and what you need to change it. This can give you control of your feelings instead of leaving them in control of you.
2. Mind Your Tone
We tend to respond to people using the same tone they use to speak to us.
If you need to have an emotionally charged conversation, speak in a way that's calm and collected. And if a discussion begins to escalate, focus on softening your tone or lowering your voice, others are likely to mimic you.
3. Mute
Sharing your opinion when others are aggravated can be counterproductive. If things get emotional, and you can’t leave, you may need to stop talking and let them express their feelings.
Breathe deeply and remember that moods are temporary. And that their words at this point may be extreme or exaggerated; resist the urge to respond in kind. Often, once they let everything out, they'll calm down.
4. Record
Recording is concentrated listening, with the intent to learn more about another's perspective. You're not trying to figure out how to reply; instead, you're listening to understand.
As you tune into another, don't judge or offer advice. Instead, focus on learning more about how the other person sees you, how they see themselves, and how they see the situation.
5. Examine The Issue
Emotionally charged discussions are often rooted in deep-seated issues that will continue springing up if left alone. Carefully think about where, when, and how to reintroduce the subject, and do it once everyone's had the chance to cool down.
Opening with an apology, an expression of thanks, or by acknowledging where you and your communication partner agree may lead the other person to lower their guard and become more open to whatever you have to say.
6. Think Of The Consequences
Forget about how you feel in the moment. Pause, step back and think of the short-term and long-term consequences of your actions.
Doing so can help you think clearly, see the big picture, and make better decisions.
7. Slow Down
Slowing down to analyze your negative emotions can help you figure out the underlying reasons behind your feelings and lead you to potential solutions.
Ask yourself why you feel a certain way and what you need to change it can give you control of your feelings instead of leaving them in control of you.
SIMILAR ARTICLES & IDEAS:
5
Key Ideas
Great Leaders
Knowledge, smarts and vision are characteristic of a great leader. Add to these the ability to identify and monitor emotions (your own and others) and to manage relationships.
Qual...
Self-Awareness
- Realistic self-confidence: You recognize your own abilities and shortcomings; you operate from competence and know when to rely on someone else.
- Emotional insight: You are aware of your own feelings. You can identify the cause of the emotions to help you manage them.
Self-Management
- Resilience: You know how to stay calm under pressure and can recover quickly from upsets.
- Emotional balance: You can control any distressful feelings without blowing up at people.
- Self-motivation: You keep moving toward long-term goals despite setbacks.
2 more ideas
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Key Ideas
Emotions
Our emotions are an integral part of our lives.
They protect us by alerting us to danger. They add colour to our lives and help us find meaning ...
We can't really control our feelings
But we can control our reactions to those feelings.
By increasing our awareness of emotions and their effects, and then focusing on our thoughts, we can learn to manage our emotional reactions effectively.
"The Neftlix method" to control emotions
- The pause button. Create a habit of thoughtful action. Train yourself to take a moment to stop and think before you act or speak.
- Volume control. Train yourself to recognise when your volume is starting to go up.
- The tuning dial. As you'd change the film or change the channel, instead of focusing on what you're going to say next, tune in to the other person and listen carefully with the goal to truly understand them.
- Mute. Hit the mute button if the other person is in a highly emotional state because sharing your point of view won't help at that moment.
- Record. As you stay on mute, focus on mentally recording key points they're willing to share to help you learn more about their perspective.
- Playback. Emotionally charged discussions are often rooted in deep-seated issues. Revisit the topic once both parties have had the time to cool down.
- Fast forward. Think about the effects your actions will have in the long run.
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Key Ideas
Emotional intelligence when facing uncertainty
Strategies to improve the quality of your decisions
- Be wary of fear and spot it as soon as it begins to surface.
- Stay positive.
- Know what you know—and what you don’t.
- Embrace that which you can’t control.
- Focus only on what matters.
- Don’t seek perfection - it leaves you lamenting what you failed to accomplish instead of enjoying what you were able to achieve.
- Don’t dwell on problems. Rather focus on actions to better yourself.
- Recognize when you are overly influenced by your assumptions and emotions or by another person’s opinion.
- Have a contingency plan without asking "What if?"