How would you address those who argue that some emotions, like anger, can be helpful in certain situations?
Have you considered that not everyone experiences emotions in the same way, and your guide may not apply to all people?
Managing emotions can be challenging. You might feel one emotion or multiple emotions at the same time, depending on the context. You might feel only anger or anger, sadness and contempt simultaneously.
Learning to handle these feelings and mixed emotions is essential to understand yourself and others better.
Here’s a simple guide to managing your feelings, especially anger.
Understanding Emotions
Emotions can come up unexpectedly. You might feel angry if a coworker takes credit for your work, and it transforms into resentment if it’s not addressed and handled correctly. You might argue with your partner for not spending enough time together or be sad if a project fails. Recognising your emotions and knowing how to manage them is empowering.
Steps to Manage Any Emotion
1. Recognise Your Feelings
The first step is to recognise and acknowledge the emotion(s) you’re feeling. Name it—like “I’m feeling anger.” or “I’m feeling fear, anger, and embarrassment.”—and accept it as a part of you that needs attention.
2. Shorten the Duration
Have you thought that, in certain situations, embracing your emotions rather than suppressing them could lead to more positive results?
Emotions shouldn’t control your day. Work on reducing how long they affect you—from days to hours and then to minutes. Each slight improvement helps you regain control over your mind and body.
3. Evaluate Its Impact
Consider how your emotions impact your work and choices. Does anxiety make it hard to think clearly? Does anger disrupt your sleep? Does fear hold you back from creating a better future? Understanding these effects shows why it’s essential to take charge.
4. Celebrate Small Wins
Did you calm down faster during a tough conversation? Did you feel better more quickly after a stressful day? These are significant achievements. Acknowledge these wins, as they help you grow professionally.
5. Be Kind to Yourself
It’s easy to be hard on yourself to feel negative emotions for an extended period. Instead of criticising yourself, practice self-compassion. Remember, everyone faces similar challenges. Each emotion can teach you something for next time.
For example, anger can show you that you’ve encountered an unfair situation or that your values or beliefs have been violated, highlighting the need to establish healthy boundaries.
Understanding your anger can improve your self-awareness, emotional intelligence, and resilience. Anger itself is not destructive; your reaction to it decides how it affects your life.
A Personal Experience
A while back, I struggled with a demanding work routine—long hours on big projects. This led to feelings of anger, anxiety, and sadness.
My fiancée, Simona, helped me through this time. She advised me to focus on self-care and pacing myself. I wanted to feel calm immediately, but her support taught me the value of gradual progress.
Your Path to Work-Life Balance
If you’re willing to learn to manage your negative emotions, such as anger, contempt, shame, fear, envy, jealousy, blame, sadness, or anxiety, you must understand that it’s not happening overnight; it’s a journey. Take it step by step, be patient with yourself, remain consistent and you will achieve balance and greater satisfaction in your life.
