Emotional Well-being: Promoting Workplace Wellness through Emotional Regulation at Work
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Emotions in general can be understood as reactions to external and internal events. It reflects the significance of a person, event or thing, based on the complex experience of consciousness, behavior and bodily sensations. Controlling your emotional state is called emotional regulation. Many of us engage in emotional regulation consciously or unconsciously. It is a skill with mental and behavioral processes. Acquiring and improving this ability can be achieved through repeated practice, just like any other skill. In the workplace, employees carry their emotions, work-related attitudes, and perceptions of coworkers and employers on a daily basis. Managing emotions effectively ensures happiness, productivity and service quality in the organization.
Given the wide range of emotions a person can experience, the interaction of emotions with thoughts and behaviors that influence mental and physical health demonstrate the importance of learning how to regulate emotions. There are many different skills to help us regulate our emotions, starting with:
Only when we are aware of our emotions can we adapt our skills to regulate them. Noticing what you feel and naming it will facilitate better awareness and understanding of your emotions. Paying attention involves observing your emotions and the physical reactions they create in the body. Acknowledging what you are feeling provides a sense of control and insight into the reasons and patterns that contribute to these emotions. Mindfulness also provides the ability to stay calm, act rationally, and respond effectively to dynamic responsibilities in the workplace.
Feeling emotions, whether positive or negative, is a normal process. When you encounter something negative, you don't need to blame yourself. Fighting negative emotions is accompanied by more suffering and leads to more negative emotions. It takes compassion and complete acceptance of your emotions to be able to understand and respond effectively to the underlying triggers.
Perseverance is a conscious choice we must make to be able to regulate our emotions. It comes with practice and constant effort. With persistence, we can train our minds so that positive responses become automatic. Regardless of external and internal difficulties, perseverance helps people focus on the things within their control.
4. Creating space
Everyday life situations, work pressures, and the people we come into contact with all arouse emotions in us. Creating space involves taking a moment or pausing between our triggers and reactions. This helps understand and process the emotions being felt and provides a broader perspective and more alternatives to reacting immediately.
Adaptability provides greater flexibility in the face of differences in views and opinions. To solve it, different situations require different responses. Some ways a person can improve this skill include:
Identify and minimize triggers
Consciously choose the nature of the response
Introspection about the story we tell ourselves
Re-energize yourself to identify positive emotions and practice positive self-talk.
Mindfulness is the practice of interacting with what is in and around us without judgment. When we are full of emotions, using our senses to notice what is happening around and within us by observing our thoughts and emotions will help us stay calm and collected. It is a powerful practice for staying grounded and living in the present.
7. Seeking a Professional
When emotions become overwhelming and interfere with an individual's daily functioning, it is time to seek professional help. Counselors, psychologists, and psychiatrists are medical professionals involved in addressing problems related to emotional dysregulation.