As we are all emotional beings, it is challenging for us to not experience emotion. While it's generally beneficial to be in touch with our emotions, there are instances where you are not able to control the feelings, in that case, we require to manage our emotions in particular ways. This is particularly relevant and true when working.  Three stress-reduction objectives are frequently pursued by those who work towards emotion regulation: maximizing pleasure and minimizing discomfort in order to reduce negative behavior and depressive emotions. Taking control of interpersonal interactions to prevent conflict. Processing information more efficiently to complete tasks more quickly.

Emotional self-regulation and emotional intelligence are essential tools to resolve conflicts and establish healthy relationships in the workplace. Over the past thirty years, it has been observed through many studies that self-regulation and emotional intelligence, exhibited at work, between both employees and leaders, can help them to develop positivity and encourage healthy workplace behavior. This is due to the fact that the emotional state of leaders and their perceivable emotional reactions can be so powerful over subordinates' emotional responses and subordinates' emotional states can impact their work lives and interactions with others.

Emotional Regulation

Emotional regulation refers to the idea of altering emotional reactions and adopting healthy behavior practices to attain a desired emotional state. According to studies, emotional regulation is an essential concept for both employees and leaders since their emotional state and reactions can influence them, as well as their subordinates' moods, attitudes, and behavior in different workplace circumstances. 

Work-related emotional outbursts could be directly connected to work-related concerns or stressors in life which can spill over into professional lives. Being able to manage your emotions (particularly negative emotions) during work can be typically thought of as a test of professionalism. According to a study by the University of California, the most frequent negative emotions that employees experience are worry, frustration, anger, dislike, and sadness.

Strategies to manage emotions at work

1. Compartmentalisation

It is best to leave personal concerns and problems at home. You can separate stressors related to work to ensure that your feelings at work don't spill into your personal life. Or personal life affecting your professional life.

2. Relaxation techniques and deep breathing

This can ease the burden of anxiety, fear, and frustration. Breathe deeply, inhaling and exhaling slowly, until you feel calm down. Then, slowly count from 10 to. It is possible to walk to cool down and enjoy some soothing music.

Speak to a mental health professional or Online Counsellor who can assist you relax.

3. The rule of 10 seconds

This is particularly helpful when you're angry, frustrated, or extremely stressed. If you are feeling your anger increasing, you can count on 10 to calm yourself. If you are able, step away from the situation and gain some distance. However, assure your partner that you'll return to settle the issue.

4. Physical exercise

Instead of losing your temper, consider exercising on the treadmill or just going out for a walk to get the anger get out of your system. Exercise is also a great method to get a good dose of endorphins that boost your mood. Additionally, exercising can aid in releasing any tension that is within your body.

5. Do not respond or take a decision if you're emotionally overwhelmed

In today's world of instant communications, it is simple to send texts or emails when we feel emotionally overpowered by someone’s behavior. These sudden and outbursts reactions are those we regret later. Do not let your frustration or discontent influence your judgment. Avoid all contact during times of overwhelming emotion or anger. You could write it out initially, but keep it as a draft and then rest on it for a while. Read it again the next day or have someone you trust review it before sending it.

Why emotion regulation at work is so important?

Emotion regulation can help people assess the extent to which they can manage anxiety and stress at the workplace. Many people seek to regulate their emotions when working with goals to reduce stress in their minds. These goals include:

• Enhancing performance.
• Decreasing the intensity of pain due to sadness and depression.
• Managing interpersonal interactions to prevent conflicts.
• Optimizing information processing between individuals in order to complete tasks more efficiently.

A positive mindset increases energy and boosts our ability to enhance the quality of our life. Emotion regulation at work can enhance the overall experience of employees. It can provide employees feel more optimistic, focused, and resilient, which can reduce levels of stress as well as promote better levels of well-being, productivity, and engagement at work. It means that those with good organizational support are more able to manage their emotions in the face of adversity at work. Get connected to the Employees Assistance Program (EAP) to learn more about the assistance of experts and the Best Psychologists in India to manage your emotions.

Seek Help

The aim of emotion regulation is to control emotions. The process of controlling emotions, as suggested by the Top Psychologists of India can be divided into three major elements: Reducing triggers of emotion, reducing the intensity of emotions, and reducing the duration of emotions. The treatment for emotional regulation is typically comprised of a series that include CBT and DBT interventions such as Mindfulness, Distress Tolerance, Emotion Regulation Training, and Interpersonal Effectiveness.

Assistance from the most experienced Online Counsellor or Best Psychologist in India can assist in identifying, and separating their emotions, and describing them even in their most intense forms. It helps in increasing acceptance of emotional experiences and the ability to adapt and manage emotions when needed. An online therapist can help you to manage overwhelming emotions and reduce emotional stress (such as anxiety, rumination, self-criticism, and depression) and increase the ability to make use of emotional information while making decisions, motivate oneself, and manage interpersonal relationships. Get Online Counselling from the best Online Counsellor to learn more about emotional regulation.

In the face of the recently passed global pandemic or emotional tensions, there is a lot of people who have been emotionally overwhelmed by situations in their life. To survive (or succeed during) the midst of an ongoing crisis, leaders must engage in conversations with their employees, while analyzing their own thoughts about the current events around the globe. They can connect with the Employees' Assistance Programs of TalktoAngel which can assist both you and your company in improving productivity, reducing absenteeism, promoting working-life balance, and regulating your emotions.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist, Counsellor, & Life Coach & Utkarsh Yadav, Psychologist