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How To Control Your Emotions Effectively

How To Control Your Emotions Effectively

Jill and Sarah are best friends. They do everything together, but they are also very different. Jill is constantly strung out; the smallest mishap will send her into a state of frustration, stress and shouting. She is affected by everything around her: the traffic, long queues, the mean colleague. Her mood and happiness are directly influenced on a daily basis by what is happening around her. Sarah on the other hand, doesn’t let small things get to her. She decides how she wants to feel and she is much happier on a continuous basis than Jill. What is the difference?

Choice.

Managing your emotions is very much a question of choice. Do you want to, or not? So much has been written about emotions and how to deal with them effectively, yet many people can’t control this area of life. Why? Managing emotions effectively is actually like developing a skill or a habit. It is a way of doing something better, and as humans we struggle with change the most.

Changing the way you usually do something is not easy and it is even more difficult when it comes to emotions. When we are feeling ‘emotional,’ the last thing we want to do is calm down and try to deal with the situation pro-actively, we most often want to rant about what is upsetting us.

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If we understand a little more about how our emotions work, we are in a much better position to use this information to our advantage. Learning to control your emotions can be one of the best skills you will ever develop in your life. Your emotions lead to the actions you take and therefore create the life you are experiencing now, every part of it.

Our emotional part of the brain, the limbic system, is one of the oldest parts when compared, for example, to our prefrontal cortex, which is our ‘thinking’ part. Because our emotional part is so old, and therefore an extremely strong part of the brain, it is understandable that it feels like our emotions run us and hijack our thinking at times. The average person’s emotional part of the brain is over six billion times more active than the prefrontal cortex.

The point is, your emotions will naturally hijack your thinking—this is a given—but there are still ways to deal with this.

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To keep things simple, let’s look at what you can do to flip this situation around. Ignoring emotions, suppressing them or not dealing with them will come back to bite you! Stress and anxiety come from suppressed emotions, so if you think that dealing with your emotions by ignoring them is going to work, you are sorely wrong.

Here are four simple steps to start controlling your emotions effectively.

1. The first step is awareness.

If you are not aware of the times when you are overly emotional or overreacting, how can you try to manage it? It is impossible. Start to monitor your emotions and give names to them. Sometimes we find it difficult to identify what we are feeling. Giving it a name helps us gain clarity, which is essential in moving forward.

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2. Discover the ‘why’ of your emotions.

Once you have identified how you are feeling, you want to discover why you are feeling it. What is causing this feeling inside you? Of course, there could be a million reasons, and to find out you have to ask yourself, like you would a friend, “What is wrong? What is causing me to feel this way?” Your mind will always look for an answer. Most of the time, simply the way you are thinking about the situation is causing you to feel the way you do. Another huge reason why we feel negative emotions is because our values are not present in that moment or being respected. Remember: discover the ‘why.’

3. Then ask yourself, “What is the solution?”

Once you have discovered why, what can you do to take back control? Sometimes you might need to change the way you are thinking about the situation. You see, your thoughts lead directly to your feelings, so if you are feeling bad, you most likely have a negative thought that is making you feel that way. If you start thinking of other possible ways of looking at the situation, you will begin to feel better immediately. What you focus on expands!

Sometimes by simply understanding why you feel a certain way at a certain time, your emotions will start to diminish because understanding always leads to calming.

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4. Choose how you want to react.

This is the hardest part. The way that we react and manage our emotions is habit. Haven’t you noticed those people who get stressed out about nothing, literally freaking out at nothing. You almost feel sorry for them. They have created a habit of associating a situation they don’t like with ‘freaking out.’ Their emotions have hijacked them.

Learning to listen to your emotions, to identify, understand and then choose them, isn’t something that you decide to practice twice a week at lunchtime. No, it is with continuous effort and discipline that you can start to build this essential skill.

Do you control your emotions, or do they really control and direct you? It isn’t easy and that’s why so many people don’t make an effort and give up. But once you are able to control your emotions, life changes for you in more ways than you ever dreamed possible. Not only will you feel way more empowered and in control in life, but you will be happier and much healthier as you won’t be stressed or weighed down so often.

To your success! What do you choose? Let us know in the comments.

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Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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Last Updated on April 11, 2019

How to Improve Communication Skills for Workplace Success

How to Improve Communication Skills for Workplace Success

Possessing strong communication skills will help you in every phase of your life. This is especially true in the workplace.

I have personally worked with several leaders who were masters of communication. A few were wonderful speakers who could tell a great story and get everyone in the room engaged. Those of us in attendance would walk away feeling inspired and eager to help with what came next. Others were very skilled at sharing a clear direction and job expectations.

I knew exactly what was expected of me and how to achieve my goals. This was the foundation of an energized and vibrant role I was in. What I have found is strong communication skills are incredibly helpful and sometimes critical in how well we perform at work.

Here we will take a look at how to improve communication skills for workplace success.

How Communication Skills Help Your Success

Strong communication skills pave the way for success in many ways. Let’s look at a few of the big ones.

Create a Positive Experience

Here are two examples of how well developed communication skills helps create a positive experience:

When I first moved to the city I now live in, I began a job search. Prior to my first live interview, I was told an address to go to. Upon arriving at the address provided, I drove around and around attempting to find the location. After 15 minutes of circling and looking for the address, I finally grabbed a parking spot and set out on foot.

What I discovered was the address was actually down an alley and only had the number over the door. No sign for the actual company. The person that gave me those very unclear directions provided a bad experience for me.

Had they communicated the directions to get there in a clear manner, my experience would have been much better. Instead the entire experience started off poorly and colored the entire meeting.

As a recruiter, I frequently provide potential candidates with information about a job I’m speaking to them about. In order to do this, I also provide a picture of the overall company, the group they might be joining, and how their role fits in and impacts the entire company.

Time and time again I have been told by candidates that I have provided the clearest picture of a company and role they have ever heard. They have a positive experience when I clearly communicate to them. Even when the position does not work out for them, often times they will want to stay in touch with me due to the open communication and beneficial experience they had during the interviewing process.

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Strong communication skills will provide a positive experience in virtually any interaction you have with someone.

Help Leadership Skills

It’s certainly a skill all its own to be able to lead others.

Being a mentor and guiding others towards success is a major hallmark of great leaders. Another characteristic of effective leaders is the ability to communicate clearly.

As I referenced above, having a leader who can plainly articulate the company’s mission and direction goes a really long way towards being the Captain of the boat that others want to follow. It’s like saying “here’s our destination and this is how we are going to get there” in a way that everyone can get on board with.

Another critical component of everyone helping to sail the boat in the right direction is knowing what your portion is all about. How are you helping the boat move towards its destination in the manner than is consistent with the leaders’ vision?

If you have a boss or a manager that can show you what it takes for not only you to be successful, but also how your performance helps the company’s success then you’ve got a winner. A boss with superior communication skills.

Build Better Teams

Most of us work in teams of some sort or another. During the course of my career, I have led teams up to 80 and also been an individual contributor.

In my individual contributor roles, I have been part of a larger team. Even if you are in business for yourself, you have to interact with others in one manner or another.

If you have strong communication skills, it helps to build better teams. This is true whether you are in an IT department with 100 other fellow programmers or if you own your own business and have customers or vendors you communicate with.

When you showcase your robust ability to communicate well with others while interacting with them, you are building a better team.

Now let’s jump in to how to improve communication skills to help you pave the way for your workplace success.

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How to Improve Communication Skills for Workplace Success

There are many tips, tricks, and techniques to improve communication skills. I don’t want to overwhelm you with too much information, so let’s focus on the things that will provide the biggest return on your time investment.

Most of these tips will be fairly easy to become aware of but will take time and effort to implement. So let’s go!

1. Listen

Ever heard the saying you have two ears and one mouth for a reason? If you haven’t, then here’s the reason:

Being a good listener is half the equation to being a good communicator.

People who have the ability to really listen to someone can then actually answer questions in a meaningful way. If you don’t make the effort to actively listen, then you are really doing yourself and the other person a disservice in the communication department.

Know that person who is chomping at the bit to open his or her mouth the second you stop talking? Don’t be that person. They haven’t listened to at least 1/2 of what you’ve said. Therefore the words that spill out of their mouth are going to be about 1/2 relevant to what you just said.

Listen to someone completely and be comfortable with short periods of silence. Work on your listening skills first and foremost.

2. Know Your Audience

Knowing your audience is another critical component to having strong communication skills. The way you interact with your manager should be different than how you interact with your kids. This isn’t to say you need to be a different person with everyone you interact with. Far from it.

Here is a good way to think about it:

Imagine using your the same choice of words and body language you use with your spouse while interacting with your boss. That puts things in a graphic light!

You want to ensure you are using the type of communication most relevant to your audience.

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3. Minimize

I have lunch with a business associate about 3 times a year. We’ve been talking for several years now about putting a business deal together.

He is one of those people that simply overwhelms others with a lot of words. Sometimes when I ask him a question, I get buried beneath such an avalanche of words that I’m more confused than when I asked the question. Needless to say this is most likely a large portion of why we never put the deal together.

Don’t be like my lunch business associate. The goal of talking to or communicating with someone is to share actual information. The goal is not to confuse someone, it’s to provide clarity in many cases.

State what needs to be stated as succinctly as possible. That doesn’t mean you can’t have some pleasant conversation about the weather too.

The point is to not create such an onslaught of words and information that the other person walks away more confused than when they started.

4. Over Communicate

So this probably sounds completely counter intuitive to what I just wrote about minimizing your communication. It seems like it might be but it’s not.

What I mean by over communicating is ensuring that the other person understands the important parts of what you are sharing with them. This can be done simply yet effectively. Here’s a good example:

Most companies have open enrollment for benefits for the employees in the fall. The company I work for has open enrollment from November 1 to 15. The benefits department will send out a communication to all employees around October 1st, letting them know open enrollment is right around the corner and any major changes that year. There’s also a phone number and email for people to contact them with any questions.

Two weeks later, we all get a follow up email with basically the same information. We get a 3rd communication the week before open enrollment and another one 1 day before it starts.

Finally we get 2 emails during enrollment reminding us when open enrollment ends.

There’s minimal information, it’s more of a reminder. This is effective over communication.

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5. Body Language

The final critical component to how to improve communication skills for workplace success is body language. This is something most of us have heard about before but, a reminder is probably a good idea.

When I am in a meeting with someone I am comfortable with, I tend to kind of slouch down in my chair and cross my arms. When I catch myself doing this, I sit up straight and uncross my arms. I remember that crossing arms can many times be interpreted as a sign of disagreement or conflict.

In general, the best rule of thumb is to work towards having open body language whenever possible at work. This means relaxing your posture, not crossing your arms, and looking people in the eye when speaking with them.

When you are speaking in front of others, stand up straight and speak in a clear voice. This will convey confidence in your words.

Conclusion

Possessing strong communication skills will help you in many facets of your life and most certainly in the workplace.

Good communication helps create better teams, positive experiences with those we interact with, and are critical for leadership.

There are numerous tactics and techniques to be used to improve communication skills. Here we’ve reviewed how to improve communication skills for workplace success.

Now go communicate your way to success.

More Resources About Effective Communication

Featured photo credit: HIVAN ARVIZU via unsplash.com

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