Self-Regulation: Let’s Handle Those Triggers!
How you control your emotions, behaviors, and impulses is referred to as self-regulation. This gets simpler the more self-aware you are; if you can identify what you're experiencing and why then you can react correctly.
There are several things you can do to strengthen your self-regulation:1
Give yourself some time to reflect before responding: Don't jump to conclusions. This might be as easy as taking a deep breath and giving yourself a 20-second break to let your feelings pass and enable your thinking to take over.
Taking a step back: It's okay if you occasionally need to leave the room. From the emotional intelligence perspective, it’s preferable to go for a stroll, sip some water, or call a buddy as opposed to making a fast decision, sending a critical email, or lashing out at your colleagues.
Understanding your feelings: Try writing down your feelings and what's upsetting you. You'll probably begin to notice patterns. Knowing what sets you off can make it easier for you to react appropriately when the next time a similar situation arises.2
Self-awareness: Bring yourself into the moment. What does this situation mean to you at that specific moment? For example: lashing out at a colleague taking credit for your work. Will this help you get the promotion you are seeking? How will it impact your image?
Conscious: Is the response you're thinking of in line with your values? (notice that you discovered your values when you worked consciously on self-awareness. Hence, you need to align your actions accordingly)
Imagination: What other responses can you think of in that particular situation?
Free-will: Believe you always have a choice! You don't have a single way to respond. Instead, you have a wide array of choices, do not trap yourself!
Wrap Up:
- Accept responsibility for your emotional responses in the workplace
- Anticipate emotional "triggers" and prepare to manage them
- De-stress
(learn more about stress and stress management by checking this e-book: "Three Steps to Mastering Stress for High Performance")
(Download the "Self-Regulation Application Worksheet" to help you using the form at the bottom of this page)
1 Seven Habits of Highly Effective People, Stephen Covey
2https://online.hbs.edu/blog/post/emotional-intelligence-skills
For more about this topic, download our latest book " Emotional Intelligence: Your Path to Inner Peace and Self Discovery Part2" for FREE:
