职场情绪管理指南+How+to+manage+your+emotions+at+work

OfficevibebyGSoft

Howtomanage

youremotions

atwork

5commonemotion-triggeringsituationsatworkwithexperttipstokeepyourcool

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lomanagers!Helomanagers!Helomanager

Welcometoourguidetomanagingemotionsatwork.Weworkedwithourinternalcoachestocollectthebesttipsandtrickstohelppeoplekeeptheircoolineventhetrickiestworkplacesituations.

Everymanagerhastodealwithdifficultconversations,heightenedemotions,andsituationsthatcantriggerareactionyoulaterwishyouhadmanageddifferently.You’reonlyhuman,butthegoodnewsisyoucanim-

2/18provebyputtingthetechniquesinthisguideintoprac-

tice.Whenyouputintheworktheresultsyou’llseewillincludebetterrelationships,moremeaningfulconversa-tions,andamoreenjoyableworkday.

***

Printoutthetoolsoyoucanparticipateinthepracticesessions,ordoitdirectlyonyourcomputer.

Officevibe|Howtomanageyouremotionsatwork

Officevibe|Howtomanageyouremotionsatwork

Gettipstohandlethefollowingemotionsandsituations:

1.Whenpooremployeeperformancetriggersanger

2.Howtobelessdefensivewhenreceivingnegativefeedback

3.Getpastinsecurityasamanagersoyoucanleadwithconfidence

4.Manageupwhenyouaren’tgettingwhatyouneedfromyourboss

5.Handleanegativeortoxicemployeeonyourteam

1.

Whenpooremployeeperformancetriggers

anger

4/18

Step1-Reflect:Askyourselfhonestly,whatneedslieunderneathyouranger?Angerariseswhensomethingthatmatterstousishurt.Often,theego.Foramana-ger,thiscouldmeanadesiretosucceedandhaveaperformingteam.Insteadofgettingangry,seethisasanopportunitytohelpdevelopateammember,agreatsignofatrueandsuccessfulleader.

Step2-Don’tassume:Getcuriousandempathetictofindoutwhatcircumstancesmightbecontributingtotheirunder-performance.Untilyoulearnwhathasbeenimpactingthem,youcan’treallycreateapropersolutionforit.

Officevibe|Howtomanageyouremotionsatwork

Step3-Prepare:

Beforea1-on-1meeting

‘us?NepioelOenpoJ’sS:l」Jem?woJ入\oV?ldyoupisouss\V?si\ue-\ionoq「?o\iv?ly.dJeo\io?wi\Ve\Jus\?pooll?e6u?sotheycanpointoutanythingyoumightbemissingtoavoidassumptionscloudedbyemotionslikeanger.

•Situation:Giveasmuchcontextaspossible.

LastThursdaywasthedeadlineforthereporttobesubmitted.

•Behaviour:Describethebehavioursyouobservedwithoutassumptions.YourreportwassubmittedonFriday,anditwasincomplete.

5/18•Impact:3xdlein\V?sd?oi!oimdeo\o}\V?iJq?VeviouJ

onyouandtheteam.Thiscausedfrustrationamongstourclients,andresultedintheteamnotmeetingitsgoals.

Officevibe|Howtomanageyouremotionsatwork

6/18

Yourturn!

Practicebelowbeforeyournextconversation:

Situation:

Behaviour:

Impact:

Officevibe|Howtomanageyouremotionsatwork

2.

Howtobelessdefensivewhenreceivingnegativefeedback

Here’saframeworktomanageemotionsinthework-placewhenthestakesarehigh:

Before-Planandprevent:

7/18

•Ifaspecificnegativeemotionkeepscomingbackorifyou’repreparingforadifficultconversation,youmightwanttoaskyourself,“HowwillIknowthatthingsaregettingoutofhand?”Ifyoucannameitandvisualizeit,you’llhaveacueforwhentostepback.

•Beawareofwordsthattriggeryou.Ifyouknowthatspecificlanguagegetsyouriledup,whenyouhearityou’llbemorepreparedtoreactproperly.

•Letthemknowthatyou’vebeenstrugglingwithreceivingcriticismandthatit’ssomethingyouwanttoworkon.Thiscandiffusethesituation,andmakethemyourally!

Officevibe|Howtomanageyouremotionsatwork

8/18

Insertvisualcuehere(whatdoesitlooklike&feellikewhenyouremotionrises?)

Writedownthewords,languageandmomentsthattriggeryouthemost:

During-Takeastepback:

.Ifyousaidsomethingyoushouldn’thave,trytoslow\Vin6spown\o6eind?Jsd?o\iv?.

.As入}oJeqJ?e\V?J!9o}oJesVoJ\wel入oJsdlesVwe\?JonyouJ}eo?\V?nloo入e\\V?qi6dio\uJ?enps??wVe\youoenpo\oVev?\V?6J?e\?s\imdeo\6oin6}oJweJp.

.Ifyousaysomethingyouregret,pauseandsay

“sorry,thatdidn’tcomeoutright,letme

J?dVJes?\Ve\.”

Officevibe|Howtomanageyouremotionsatwork

9/18

After-Repairandreflect

.Ifyoudidnotsucceedatcontrollingyourreaction,epmi\wV?J?youw?n\wJon6.

As入in6}oJ}??pqeo入

ishumbling,andpeoplerespondwelltothiselementof?mo\ionelin\?lli6?no?:s?l}-eweJ?n?ss.

.l\’sno\\oole\?\o\uJnwVe\Vedd?n?pin\oel?eJnin6moment,especiallyifthisisarecurringbehaviorpatternforyou.Reflectonwhatwentwrong.

Whatisitaboutarecentfeedbackthatreallytriggeredyou?Unpackit.

Whatisanotherwaythatyoucouldhavereactedtobringyouclosertoyourgoal?Writeitdownsoyouhaveagoalforyournextconversation.

Officevibe|Howtomanageyouremotionsatwork

Tipstodealwithfeelingsofinsecurityinyourrole:

1.Seekoutmentorswhoaremoreadvancedinyourfield.Writedownafewpeopleinyournetworkandsetagoaltoreachout!

3.

Getpastinsecurityas

amanagersoyoucan

leadwithconfidence

Theimpostersyndromeisrealandeveryone’sbeenthere,especially

newmanagers

.Asonesurveyres-pondentsays,“IoftenfeelstressedthatIneedtohavetherightanswersallthetime,whensometimestherejustarenone.”But,youweren’thiredbecauseyouknew

10/18everything,youwerehiredbecauseyouhadcertainskill

setsandqualitiesthatarevaluabletotherole.

Officevibe|Howtomanageyouremotionsatwork

2.Startco-developmentsessionswheremanagerscanshareexperiencesandlearnings.Writedownsomeses-siontopicsyouwanttoworkon!

3.Askyourmanagerandemployeesforfeedbackonyourperformance.Youmightbepleasantlysurprised,andanycriticismisonlyfueltohelpyouimprove.Write

down2feedbackquestionsyouwanttoask,ortry

11/18using

Officevibe

tocollectfeedbackonaweeklybasis.

Officevibe|Howtomanageyouremotionsatwork

4.

Manageupwhenyouaren’tgettingwhatyouneedfromyourboss

Whenexpectationsandcommunicationsfromyourbossarenotclear,youcan’tproperlyleadyourteam.Therearetwosituationsatplayhere.Youneedtomanageyouremotionswithyourboss,andnotletyouremotionsaffectyourteam.Let’slookatboth!

12/18Howto

manageup

toyourbosswhenyourneedsare

notbeingmet

•Putyouremotionalintelligencetowork:Knowyouraudienceandhowtheyliketoreceivefeedbacktoensureit’sbestreceived.

•Thinkabouthowyouwouldwantyouremployeestoapproachyou.Usethatasastartingpointtoapproachyourboss.

•Seektounderstandwhyprovidingclarityhasbeenhardforthem.Thiswillhelpdiffusenegativeemotionsandbuildempathy.

•Objectivelyexplainthenegativeimpactoftheirlackofclarity.

.Expressyourspecificneedsclearly,thengetinsolu\ionmop?enpmedou\VowyouOenwoJ入q?\\?Jtogethergoingforward.Followupina

s\JuO\uJ?p

L-on-LOonv?Jse\ion

.

Writedowntheimpactaswellasyourneedsinadvancesoyoucancometotheconversationprepared:

13/18

Howtoshieldyourteamfromyourownnegativeemotions

Ifyou’renotsharingyourexperiencewithyourteam,\V?nyoueJ??ss?n\iellypudliOe\in6youJ?xd?Ji?nO?

}oJ\V?m.

.3xdlein\o\V?mwVe\’sdJ?v?n\in6you}Jom6?\\in6\V?OleJi\y\V?yn??p.

.Allowyourselftobevulnerable,especiallywheni\Oeno}}s?\OyniOismenpn?6e\ivi\y.

.Trysaying:“Iknowit’snoteasy.I’mherewithyou.l’mpoin6myq?s\.Anp\Ven入s}oJyouJsuddoJ\.”

.FindapeercoachtoactasaconfidentialsoundingqoeJpenpo}}?Jeno\V?Jd?Jsd?O\iv?.

5.

Anemployee’sconstantnegativeattitudetriggersfrustration

Itcanbechallengingtoworkwithpeoplewhoarenega-tive,especiallywhenyouwanttomaintainacultureofpositiveemotionsonyourteamforthesakeofem-ployeeengagement.

14/18Here’showtohandleit.

1.Seektounderstand

Getcuriousandaskquestionsthathelpyougettothebottomoftheirattitude.Theproblemisusuallyasymp-tomofsomethingelse.

•Whatmakesyouhappyinyourday-to-dayatwork?

•Whatelementsofyourdaydoyoufinddifficultorunmotivating?

Officevibe|Howtomanageyouremotionsatwork

.l}youOoulpOVen6?on?\Vin6eqou\youJpeilywoJ入life,whatwouldthatbe?

2.Createteamprinciplesaroundteamdynamics

Empoweryourteamtohavedifficultconversations

.S?\esip?e\im?\opisOuss\?empynemiOsenpVow\V?yVod?\owoJ入\o6?\V?J.9iv??eOV?mdloy??e\uJn\oensw?J\V?}ollowin6bu?s\ions?i\V?Jou\loupoJusin6dos\-i\ssoyouOenOlus\?JOommondoin\s

e}\?JweJp:

.WVe\eJ?w?poin6w?llese\?emi

15/18.WVe\eJ?w?no\poin6w?lli

.WVe\eJ?ouJip?es}oJimdJovin6\V?weyw?woJ入\o6?\V?Ji

.WVe\\?emdJinOidl?sOenw?solipi}yeJounpJ?le\ionsVidsenpq?VeviouJsi

1?eJn

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