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Process Your Feelings
After the moment has passed, and when you have more time, process your feelings more fully alone or with someone you trust to determine the relative costs and benefits of expressing them. This will help you decide whether to share them more widely — either with your manager or with the person who triggered you.
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Use Your Words
Research shows that putting your feelings into words, or emotional labelling, can quickly reduce their grip on you and lessen your physiological distress. When you feel that emotional rush in a meeting, ask yourself, “What are two or three words that describe how I feel right now?”
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Take Deep Breaths
When you’re in fight-or-flight mode, your breathing becomes irregular, fast, short, and shallow. Regulating it can be your first line of defense. Lengthen your exhales and focus on breathing from your belly. Inhale for a count of four and exhale for a count of eight. This slows down your heartbea...
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Distract Yourself
Do something to take the attention away from your strong emotion temporarily. Focus on another sensation in your body, such as the feeling of your weight pressing into your seat, wiggling each toe individually, or lightly rubbing your fingertips together to see if you can feel the ridges of your ...
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Triggered At Work
Emotional things happen at work every day. When faced with overbearing bosses, annoying colleagues, or comments that derail us, it’s not always easy to maintain our calm and composure. But showing poise in the face of difficult situations is an important skill to develop your executive presence. ...
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Be Ready with A Script
The above strategies will help you break free from an amygdala hijack and increase activation of your prefrontal cortex. But there may also be times, particularly in team meetings, when you’ll need to respond right away and won’t have a private moment to collect yourself.
To prepare for the...
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Investing in mental health
- Journaling has many science-based benefits. It can be used to reduce your anxiety or process traumatic events.
- Exercise is powerful medicine. Whenever you are feeling stressed, anxious, or depressed, try to go for a short run to clear your head.
10. Understand and nurture relationships
Five reasons people get attracted to someone else:
- Physical – you like their looks
- Material – you like their possessions, power, or accomplishments
- Intellectual – you like how they think
- Emotional – you connect well. They understand your feelings....
How to get better at receiving feedback
- The very first response to give when someone gives you feedback should be a response of gratitude. Don’t get defensive.
- Whether it’s praise, criticism or some other type of feedback, take the time to restate to the person giving it what you ...
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