Emotional outbursts are not rare in an office. In fact, rare is a person who, in his entire career never displayed an out-of-the-ordinary behavior caused by certain situations that threw him/her emotionally off. By and large, they scarcely affect their careers. Besides, we all need to let off steam once in a while. But if they become more often and irascible, then you are putting your career in the line of fire. So, how to avoid emotional sabotage at work and achieve career success becomes a vital question.
Portrait of a Typical Work Day.
A typical work day is not a picnic or a walk in the park. It can be as fickle as a weather – a bit of sunshine in between bytes of snow. So many things can happen without warning.
It could be from
- A botched report,
- An errant employee,
- Lack of manpower,
- Quality problems,
- A breakdown of major equipment and many others.
Emotional Outburst at Workplace.
Different situations at the work may generate different emotional forms within you. Some of them may turn into emotional sabotage. All these can make you feel any, or all, of the following :
- Worried or nervous;
- A dislike for things and people around you.
These emotions can affect the way you think and act. How you handle them to avoid emotional sabotage at work will mark you either:
A mishandling of your emotions will stigmatize you forever and sabotage your career beyond repair.
How to Act and Avoid Emotional Sabotage at Work?
To soberly ride out your emotional roller-coaster, you must first recognize and accept their causes and work out ways of avoiding or skirting around them to make you function normally even if bullets are whizzing by or bombs are falling around. Here are five simple steps you can effectively use to avoid emotional sabotage at work:
Emotional Sign # 1: Frustration.
Frustration comes from the feelings of being stuck or trapped, and unable to move forward or do anything. For instance, being bypassed for promotion can be very frustrating or to be taken off an important project.
How to Deal with Frustration?
- Stop before you blow your top. Look at the situation and ask yourself why it frustrates you. Note down your answer in very specific terms. Then think of something positive that could come out of it.
- Thinking something positive takes your mind from the aggravation caused by your frustration. It allows you to look at the situation in a different way and changes your mood. It can even make you laugh.
- Whatever it is, it is not directed at you as a person. There is nothing personal about it, so don’t take it personally.
- Think about the last time you were frustrated. Did things work out by being agitated from it? Chances are the answer is “No.” So there is no point in being agitated now.
Emotional Sign # 2: Anger.
Intense anger is definitely the most destructive emotion people experience in a typical office. And it is not easy to handle once it gets going. It can make you say and do things you will forever be sorry for and no amount of apologizing can cure the hurt done to others and yourself.
How to Deal with Anger?
Before you become a candidate for anger management courses, consider these tips to avoid emotional sabotage at work:
- Recognize the signs. Only you can recognize what makes you flare up and why, so only you can nip your anger in the bud before it becomes an emotional storm.
- When you are already fuming mad, stop everything you are doing. If in the middle of a meeting, excuse yourself and take a break. Look for a quiet place, sit down and close your eyes. Exercise deep breathing and empty your mind. This will interrupt your angry thoughts and put a sense of peace in its place.
- Picture yourself when you are angry; when you are about to shout at a subordinate or throw a pen at his face. It doesn’t look good, does it? That is exactly what is going to happen if you let it control you. So let go and let loose before things get out of hand.
Emotional Sign # 3: Disappointment.
This is the feeling of sadness or displeasure cause by the non-fulfillment of one’s hopes or expectations. It can be caused by a less-than-expected salary increase, or missing out on a promotion or so.
Handling disappointments are not as tricky as handling anger. Disappointments can make you withdraw from the scene, mope and sulk, while anger can make you flail your arms or shout at the top of your lungs. Disappointments are often less obvious unless you cry with grief in your office.
How to Deal with Disappointment?
- Identify their cause(s). Is it a fellow employee, your job, your boss, your salary? Note them all down. Identifying them will give you a clearer perspective of the situation;
- Look at your mindset. Accept that things will not always fall your way and that setbacks are necessary ingredients for growth; that it is not the end. There will be tomorrows that will bring sunshine on your life.
- Adjust your goals or expectations. Sometimes, through no fault of our own, things don’t work out the way we want them to, people can sometimes be very irrational and there are things that are outside of our control. Accept them and move one.
Emotional Sign # 4: Worry or nervousness:
||“What are you going to do if you lose your job tomorrow?”
||“Nothing. The worst thing that can happen is to lose my job. But as long as I don’t lose my life, I can easily find another one, probably even better.”
Budget time is a season for worry or nervousness because manpower reduction is always a major item management pores over very thoroughly and carefully. So, worry or nervousness can become an emotional issue. Then, how to avoid emotional sabotage at work like worrying?
How to Deal with Worry or Nervousness?
To deal with it successfully, you can follow these simple tips:
- Keep away from worrying or worrisome people Misery loves good company. For a change don’t be. Worrying or nervousness can’t help you in any way.
- Find a nice, quiet place and take deep breathes. Five minutes of this exercise slows down your breathing and your heart rate;
- When you have stabilized, brainstorm for ways to mitigate the situation. Should the possibility of losing your jobs looms large and true, think of options to soften your crash landing. Remember that there is a reason for everything and “The worst thing that can happen is to lose your job. But as long as you don’t lose your life, you can always find another one. Probably even better.”
Emotional Sign # 5: Disliking.
Wherever you are, there are always people and things you are not going to like. And, more often than not, this dislike will ooze out of our skin. They are very difficult to hide or keep. But keep it to yourself you must or they could cause you perpetual emotional problems.
How to Deal with Disliking?
- Be respectful. Respect begets respect, and no matter how much you dislike him or her, you still have to effectively work with them to meet their your objectives;
- Assert yourself if shove comes to push. Explain to them that you deserve to be treated well, not only as a decent person but also of being as qualified as any to do the job. Then leave it at that to make them ponder over your point. Finally. you won’t get anywhere by starting an argument.
In any given day, there are always situations at home or at work which can throw our emotional balance off. Some of these will just dissipate after a few minutes while the more serious ones can hover over us for days or weeks, even longer. Therefore, practice theses tips to avoid emotional sabotage at work or at home for overall success.
Some people are born worriers, some can take a grudge to the grave while others just dislike about everything around them. Fight with all these emotions, demons in your working life, again to avoid emotional sabotage at work.
Avoid Emotional Sabotage at Work | Easy Tips for Success
Emotional outbursts are not rare in an office and these can ruin your career. Here are some easy tips to avoid emotional sabotage at work.
AHS Shohel Ahmed
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