Today I'd like to talk about emotions again. More specifically, what to do if you're overwhelmed with them.

More specifically, what to do when you're overwhelmed with them at work and find yourself under pressure.

For managers, mastering the skill of managing emotions under pressure is crucial because it directly influences decision-making, team morale, and, ultimately, the success of projects and the organization as a whole. It sets a powerful example of resilience that allows a work environment where challenges are met with clarity and confidence, inspiring teams to do the same.

What kind of situations I'm talking about, you say?

Let's give you a couple.

It's Thursday afternoon, and out of the blue, your boss drops a bombshell: a major project needs to be completed by Friday EOD, and it's on you to make it happen. Your heart races, frustration mounts, and panic sets in. How can you face that situation calmly, without alarming your team too?

Or imagine you're in a meeting, and suddenly, two team members are at odds, voices are raised, and tension fills the room. As the manager, you're the mediator, whether you signed up for it or not. What can you do to get a positive outcome in that case?

Here are a few steps you can take :

Step 1 : Pause and breathe:

Take a moment to just stop. A trick is to deep breath in for four seconds, hold it for four seconds, and then exhale for four seconds. 

Step 2: Acknowledge your feelings:

Recognize what you're feeling without judgment. Whether it's frustration, anxiety, or anger, acknowledging your emotions is the first step in managing them.

Step 3: Assess the situation:

Take a quick stock of what's actually happening. What's the worst that can happen? Often, our emotions magnify the severity of the situation. A brief, rational assessment can help put things into perspective.

Step 4: Identify your control points:

Determine what aspects of the situation you can control. Focus your energy there, and let go of what you can't control.

Step 5: Take one action:

Decide on one immediate, small action you can take to address the situation or start moving towards a solution. This could be drafting an email, making a list, or simply deciding to tackle the problem first thing tomorrow.

Step 6: Reflect:

After the situation has passed, spend a minute reflecting on what happened. What worked well? What could you do differently next time?

It seems like a lot, but it is actually quick and easy to implement.

Let's go back to our two examples.

In that case, after taking some deep breaths, you can decide the one immediate action could be to quickly outline the project's major components and assign initial tasks. This makes the project feel more manageable and sets a clear direction for your team.

Here, the one action you can take is to propose a five-minute break. This brief pause allows everyone, including you, to breathe, cool down, and collect their thoughts.

What would you do in those cases?

We all behave better when we take the time to pause and reflect, even if it is for a few seconds. 

This is about responding instead of reacting.

And this step-by-step can help you get there.

Dare to try?

Enjoy the journey!

Best,

Natalia Pliszczak