How to Deal with Negative Emotions

Have you ever experienced negative emotions at work? 

Maybe you’re having a hard time in your personal life, or you feel like you’re suffocating under your workload? 

Chances are, even people who 100% love their job have experienced a rough day at some point in their career. 

What we need to remember is that negative emotions happen to the best of us – and we can all use a lesson in learning how to deal with them in an intelligent way. 

What is emotional intelligence? 

Before we go any further, emotional intelligence refers to your capacity to recognise, control and express your emotions with good judgement and empathy. 

Someone with high emotional intelligence is thought to have better prospects in both their personal and professional lives. 

But, what are the best ways to deal with negative emotions? 

Don’t avoid work because of these emotions

It can be super tempting to avoid work when negative emotions strike. However, it’s important for your overall health to show up and work through these emotions. 

Stop jumping to the worst possible outcome

One of the most common responses to negative emotions is to jump to the worst possible outcome immediately. You may have missed a deadline or forgot to call a client back within your dedicated time frame. This does not mean that you’re doomed to succeed in business. You won’t lose customers from one small error. Instead of looking at these events as a catastrophe, consider what you can learn from them and remember to flag these thoughts as unhelpful! 

Challenge negative thoughts 

Challenging negative thoughts is a powerful skill to have in your emotional intelligence toolbox. The next time you feel a negative thought popping up, ask yourself if the thought is true and whether it is helpful. 

Chances are, you know deep down that you’re not handing these negative emotions in the best possible way. 

Remind yourself of your strengths 

Finally, take time to remind yourself of your strengths and the things you are great at! You can do this by jotting down positive experiences or moments when something went 100% your way. You can also look back on these positive experiences when negative emotions strike without warning! 

Do you have a tactic for dealing with negative emotions? We’d love to hear what works for you in the comment section below.


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