Self-regulation: from theory to action
Emotions can sometimes run high in the workplace. Whether it’s excitement, anger or boredom, the emotion you’re feeling at work impacts your actions. And actions impact results. So, it’s not surprising that successful people are usually adept at regulating their emotions.
If you want to know the basics of self-regulation, read Control your emotions before they control you. There, you’ll find tips on how to regulate emotions by:
- Using a mood tracker
- Learning mindfulness
- Shutting down irrational self-talk
- Asking yourself: so what?
Now let’s look at how you can take those techniques to a new level, so you get really practical results from your self-regulation efforts.
Study the patterns in your mood tracker
What particular situations trigger your negative emotions? Learn from this. Note the events that enhance your productivity and positivity and actively engage in those activities more often.
Find opportunities to practice mindfulness
Learn mindfulness skills that fit your lifestyle. This could be in the form of attending a well-being course focused on positive psychology, or a lunchtime meditation session at a nearby yoga studio. There are also apps available online that can guide you through basic mindfulness techniques.
Use the ABCDE model
The more you practice using the ABCDE model to reframe negative thoughts, the more it will become second nature to you. Whenever you feel your mood shifting in an unhelpful direction, run through the steps for disputation. You’ll find they soon become automatic.
Find a mentor or coach
It helps to work with someone who is trained in positive psychology techniques. An experienced coach can help you process events and emotions, so you’re able to see them from varying perspectives. Your coach will be able to catch details that you might have missed and teach you how to shift your perspective.
Understanding and managing your own emotions is a life skill that will give you stronger overall emotional intelligence. When you apply this in the workplace, you’ll have a healthier, happier and more productive worklife.
About the author of this article
Eleanor Shakiba teaches smart professionals to build their social and emotional intelligence. She delivers face-to-face and online training for talented people – like you. Find out how Eleanor can help you or your team here.