When you come away from the conversation, you might need some place to vent. Find a safe space outside of the office, if possible.
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Many of us allow our identity to be tied to our work. We let our jobs define our self-worth. If we receive critical feedback for our work, we feel like our life is failing too.
When performance reviews are around the corner, it is worth knowing how to take critical feedback without letting it affect our emotional wellbeing.
Once you don't feel so down, ask people you trust to help identify your blind spots and talk about improving these areas. Then look at the feedback you've received and compare it to what your boss said.
Set up some time with your boss to discuss the feedback and how you plan to improve.
As your boss talks, actually listen and don't just think of a rebuttal. Ask open-ended questions to show you are engaged in the conversation.
When our work performance is criticised, it can make us question our sense of self and make us perceive it as a threat. We are likely to have an emotional reaction that can lead to irrational outbursts.
How to manage your response: Stop. Don't defend yourself or argue your position. Instead, try to become aware of your physical and emotional reaction. Is your heart racing, your breathing shallow? Silently count to 10, focus on your breath, and lightly rub your fingers as you listen.
While you can't control what you're boss will say to you, you can control how you respond.
A strategy for dealing with criticism is the Stop-Acknowledge-Feel-Engage (SAFE) technique. It can remind you of your worth and help you manage your mental and emotional health.
Many of us get stuck or frozen at job interviews, even though we have practised long and hard for handling all sorts of questions. This is due to the anxiety spiral that we get caught in, putting pressure on ourselves.
Some stress and anxiety are inevitable in any interview, something that will ‘knock-off’ about 25 per cent of our preparations. We need to over-prepare to balance the odds, practising hard for the tough questions that push us into the anxiety spiral.
It is the ability to manage our own emotions and react to the emotions of others.
People who exhibit emotional intelligence have the less obvious skills necessary to get ahead in life, such as managing conflict resolution, reading and responding to the needs of others, and keeping their own emotions from overflowing and disrupting their lives.
A whole lot of ingredients go into the cauldron of motivation, and each one of us has different personality attributes, requiring a specific and tailored approach. The Myers-Briggs Personality Type Indicator tool identifies one’s personality type by providing indications like: