How to manage negative emotions at work


A recent study found that more than half of employees (52 percent) have lost their temper at work. So what can we do to ensure that our emotions don’t end up impacting our career?

Here are some hints and tips from PMP.

  • Maintain a good work-life balance

We all need a break from the day job; so don’t take work home with you when you’re spending time with friends and family. Also, figure out what work-life balance means to you, so you’ll know when and why you feel unbalanced and how to fix it.

  • Talk to someone about your problem

When you are faced with an issue at work, talk to a close colleague, friend or family member should help relieve the pressure. If there’s no one suitable to talk too, or you think it is too difficult to solve alone, consider a life-coach or mentor, who will listen and guide you. Often when we remove ourselves from the situation and talk through a problem the solution becomes easier to see.

  • Don’t be interrupted at work

Reduce interruptions and stay focused at work really can help control your emotions. Keep your personal life out of the office and enjoy doing your job well.

  • Use music to decompress

Listening to music is a common way to manage stress and emotions. Playing your favourite CD in the car or listening to your playlist on the bus will gear you up for the day ahead, or alleviate your frustration on your commute home.

  • Always remember your goal

Rather than getting angry or disengaging at work, remind yourself what it is you are trying to achieve. Stay focused on the end goal and your personal emotions at work will be overwhelmed by your passion to achieve it.

It’s essential to be aware of your own emotional response to co-workers and senior colleagues. If you can’t ditch the negative emotions, use our tips to handle it professionally.​​​​​​​