How do you manage your emotions during performance management and change?

2 Express your emotions appropriately

The second step to managing your emotions is to express them in a constructive and respectful way. Emotions can be positive or negative, but they are neither good nor bad. What matters is how you communicate them to yourself and others. You can use strategies such as assertiveness, active listening, or empathy to convey your emotions effectively and respectfully. For example, you can use "I" statements to express your feelings and opinions, without blaming or criticizing others. You can also listen attentively and empathically to others' emotions, without judging or dismissing them.

3 Regulate your emotions

The third step to managing your emotions is to regulate them when they are too intense or disruptive. Emotions can be helpful or harmful, depending on how you cope with them. You can use techniques such as breathing, relaxation, or distraction to calm yourself down when you are feeling overwhelmed or stressed. You can also use positive thinking, reframing, or gratitude to boost your mood when you are feeling low or discouraged. For example, you can focus on the positive aspects of a situation, rather than the negative ones. You can also acknowledge and appreciate what you have achieved, rather than what you have failed.

4 Learn from your emotions

The fourth step to managing your emotions is to learn from them and use them as a source of feedback and improvement. Emotions can be indicators of what is working or not working for you, and what you need to change or improve. You can use methods such as feedback, coaching, or mentoring to gain insights and guidance from your emotions and others'. You can also use goals, action plans, or self-evaluation to monitor and measure your progress and performance. For example, you can ask for feedback from your manager or peers on how you handle your emotions during performance management and change. You can also set specific and realistic goals for yourself and track your achievements and challenges.

6 Respect your emotions

The sixth and final step to managing your emotions is to respect them and accept them as part of who you are. Emotions are not weaknesses or flaws, but strengths and assets. They can enrich your experience, motivate your action, and connect you with others. You can use attitudes such as curiosity, openness, or compassion to embrace your emotions and appreciate their diversity and complexity. You can also use values, ethics, or purpose to align your emotions with your beliefs and aspirations. For example, you can be curious about your emotions and explore their origins and meanings. You can also be compassionate with yourself and others and recognize their emotions as valid and valuable.