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How to Deal With Negative Emotions at Work - Thrive Global

Emotion regulation strategies

  • Mindful acceptance: Let be the things you cannot change. Write out a list of the things you can and cannot control. Acknowledge your emotions but don't hold on to them.
  • Self-distancing: Observe your situation like a “fly on the wall”.  Mentally remove yourself from the situation that is causing negative emotions. Being like a fly on the wall helps to cultivate a broader perspective.
  • Reappraisal: Find the positives in negative situations. Learn to pause in the face of something negative and think of or write down at least one positive.
  • Practice makes perfect.  Try these techniques in easier practice situations, and you will build your emotion regulation ability, so that you’re more prepared to handle the tougher situations.

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How to Deal With Negative Emotions at Work - Thrive Global

How to Deal With Negative Emotions at Work - Thrive Global

https://thriveglobal.com/stories/negative-emotions-at-work/

thriveglobal.com

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Key Ideas

Negative Emotions at Work

Recounting the things that made us miserable one day doesn’t help us enjoy our workday more tomorrow.

A better strategy is to actually address the negative feelings we have.

Emotion regulation strategies

  • Mindful acceptance: Let be the things you cannot change. Write out a list of the things you can and cannot control. Acknowledge your emotions but don't hold on to them.
  • Self-distancing: Observe your situation like a “fly on the wall”.  Mentally remove yourself from the situation that is causing negative emotions. Being like a fly on the wall helps to cultivate a broader perspective.
  • Reappraisal: Find the positives in negative situations. Learn to pause in the face of something negative and think of or write down at least one positive.
  • Practice makes perfect.  Try these techniques in easier practice situations, and you will build your emotion regulation ability, so that you’re more prepared to handle the tougher situations.

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Emotional Regulation

 Is your ability to modulate or control the type of emotion you’re feeling, how long you feel that emotion, how strong it is, and whether you can turn it from negative to positive. Good emotional regulation, lets you get over negative feelings relatively quickly.

Having bad emotional clarity is thought to lead to low emotional regulation, which is linked to depression and rumination.

Emotional Clarity

Involves your ability to identify what you feel with ease. It affects mental health by predisposing people to depression.

This is a “subjective” ability. There is no external objective reference point for naming your emotions. Emotions are also relative qualities, meaning different people have different definitions and experiences for a given emotion. 

Emotions

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Feelings

Feelings are preceded by emotions and tend to be our reactions to them. Emotions are a more generalized experience across humans, but feelings are more subjective and influenced by our personal experiences and interpretations, thus they are harder to measure.

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Although some are labeled negative, all emotions are normal to the human experience. And it’s important to understand when and why negative emotions might arise, and develop positive behaviors to address them.

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