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Emotional Management Essentials: How To Deal With Your Emotions

Learn how to control your feelings with these essential emotional management skills.
by Rob Gillham | Jan 4 2023

You can deal with your emotions in a constructive way by using a set of skills. By managing your emotions, you will be able to make rational decisions and build relationships with others.

You can improve your professional life by improving your emotional management skills. The purpose of this article is to define emotional intelligence management skills, explain their importance, list five key emotional management skills, and provide tips for developing them.

How Can Emotional Management Skills Be Developed?

Your emotional management skills help you regulate your emotional reactions to situations. Emotional intelligence refers to a person’s ability to identify and understand his or her own emotions and those of others. The ability to manage your emotions can help you become a more effective teammate and professional.

What Are the Benefits of Emotional Management Skills?

In high-stress situations, professionals who regulate their emotions may be better able to act rationally and make effective professional decisions. Many industries and jobs, including leadership positions, can benefit from developing emotional management skills.

You can use emotional management skills in the workplace to resolve conflicts and give presentations.

The Five Key Skills For Dealing With Emotions

You can develop your professional skills by developing these emotional management skills:

Being self-aware

Having self-awareness allows you to predict how a situation or person will affect you based on your own emotional state. This can help you learn how to improve your responses to situations by observing your emotional reactions.

By understanding that being prepared allows you to feel calmer and more confident at work, you can take steps to ensure that you are as prepared as possible. You may be more resilient to changes and obstacles if you feel secure in your work environment.


You can resolve conflicts by separating emotions from situations when you reflect on why you had a certain emotional reaction to a situation or person. Consider, for example, whether you disagree with your colleague’s decision or whether you feel insecure about not being present for the discussion if you had a conflict with them while you were absent.

Reaching a compromise with your colleague may be easier if you understand the reason for your feelings.


Emotional management involves accepting your emotions without assigning a value to them, which can help you react rationally to situations that make you feel a certain way. Accepting your emotions allows you to recover more quickly from emotional reactions, allowing you to focus on the next task.

The ability to accept your own emotions can also help you develop empathy for others by relating your own emotions to theirs.


You can manage your emotions by placing them into perspective by developing a sense of perspective. You can put your nervousness into perspective by recognizing that it’s normal to feel some anxiety about public speaking and that many successful professionals do, as well.

If you feel nervous before giving a presentation, you can put that emotion into perspective by recognizing that it’s normal to feel some anxiety about public speaking. It is important to remember that emotions are a healthy response to situations, and that you can overcome them to achieve your goals.

Having empathy

A feeling of empathy is the ability to relate to how other people feel in a situation using one’s own experiences. Building rewarding working relationships and preventing conflicts can be achieved by using empathy in the workplace.

Using empathy, you can recognize when a colleague needs help managing their workload and understand their frustration when faced with obstacles. Getting to better understand another person’s emotions can help you understand your own.

Skills for Managing Emotions

You can develop your emotional management skills by using the following techniques. During times of stress or excitement, breathing exercises can help you regulate your emotions.

You can improve your reaction to situations and people by participating in regular practices, such as journaling.

Get in touch with your emotions by finding ways to express them

You can manage your emotions better during the workday if you express them freely outside of work. In addition to getting feedback or perspective on your experiences, you can also speak with friends or family members about how you are feeling.

A person who is artistic might express their emotions through painting, drawing, or writing.

You should feel good about what you do

Self-awareness involves identifying positive emotions and their causes. By recognizing the parts of your job that trigger positive emotions, you can build a strong sense of accomplishment in your work, making you more resilient to obstacles.

Make a list of the parts of your job that bring you satisfaction and hang it in your office or cubicle.

Take some time for yourself

It can help to excuse yourself briefly when you’re in a situation that triggers an emotional reaction. In order to regain your composure, you may need to put physical space between yourself and the situation.

This will allow you to exercise your ability to reflect on the situation. If you want some space, you can take a walk outside, or you can go to the water cooler or break room.

You can look outside if you work remotely. Often, you can return to the situation calmly once you’ve gained some perspective on your emotions.

Get to know mindfulness

Mindfulness is a meditation technique that focuses on the present moment’s sensations and emotions. Focusing on the present moment and avoiding thinking about the future or past is the goal of mindfulness exercises.

The practice of mindfulness can help you develop a sense of perspective about your emotions and daily tasks. Whenever you wake up, take a few minutes to focus on your breathing and the sensations you feel in your desk chair or car to begin your meditation exercises.

Practice breathing exercises

In an emotional situation, you can calm and regulate your feelings using breathing techniques. Concentrating on your breath can help you reduce the impact of the emotion on your body and mind, which may allow you to accomplish your task or solve the problem.

Take deep breaths and slow your pace when doing breathing exercises. The common breathing exercise involves inhaling for a count of four, holding your breath for a count of two, and then exhaling for a second count of four.

Keeping a mood journal is a great way to keep track of your feelings

Keeping a daily journal can be an effective way to understand your emotional reactions and learn to manage them. You should include information in your journal about how you felt that day and what events triggered different emotions.

Keeping a journal can help you learn about your most common emotional triggers, which will help you predict what you will do in the future.

Learn about emotional management by listening to podcasts or reading books

In many books and podcasts, you will find techniques to improve your emotional management, such as mental health or productivity. You can also learn about the brain chemistry of emotional responses and other information that can help you understand your feelings.

Usually, you can find these resources in the self-help section of a bookstore or on podcasts.

Speak to a professional if you need assistance

By developing effective emotional management skills, you can maximize your productivity and build a healthy work life. Depending on the situation, they may provide individual therapy or lead support groups.

A therapist can help you express your emotions freely, discover the motivations behind your emotional responses, and practice coping techniques. You may also be able to get recommendations for further resources and activities from them.

Want more tips to improve your life? We’ve covered how to write better emails, how to improve short-term memory, and how to improve your posture.


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