What do you do if your career takes a hit and your emotions are running high?

Facing career setbacks can stir a whirlwind of emotions. It's a rough patch that many encounter, but the real challenge lies in how you handle the situation both professionally and emotionally. Emotional intelligence, the ability to understand and manage your emotions and those of others, is a crucial skill in navigating through these trying times. This article aims to guide you through the rough terrain of career hiccups with your emotional intelligence as your compass.

1 Acknowledge Feelings

When your career takes an unexpected downturn, it's natural to feel a cocktail of emotions: anger, sadness, fear, or even relief. Recognize these feelings as valid responses to your situation. Suppressing them can lead to increased stress and may hinder your ability to think clearly about the next steps. Instead, give yourself permission to feel these emotions without judgment. Emotional intelligence involves being aware of your emotions, so take the time to understand what you're feeling and why. This self-awareness is the first step towards regaining control and preparing for the road ahead.

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Paula Peña Piña - Liderazgo Emocional - Top Emotional Intelligence Voice

Aprende a dejar de pelear y discutir por todo | Para líderes y equipos | Resuelve CONFLICTOS- Propios y ajenos | Descubre el poder de las emociones | Método GEMA - Coaching | Mentoring | Formación | Speaker
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¿Sabías que el 80% de las decisiones que tomas en tu vida están precedidas por una emoción? Seguro que no te lo habías planteado, eso ocurre porque nosotros hacemos las emociones, tenemos patrones de respuesta aprendidos y por eso repetimos la forma en que respondemos. Las emociones tienen un mensaje para ti y es vital conocerlo, no existen emociones buenas ni malas. Todas son necesarias para nuestra supervivencia, sí, supervivencia. Conocerlas, reconocerlas, aceptarlas será el primer paso. No somos nuestras emociones, escucha su mensaje y podrás disminuir el estrés que muchas veces nos provocan, especialmente, las incómodas. Una vez haces lo anterior, podrás hacer el cambio que necesitas para dominar tu vida, ser el líder que necesitas:)

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Dr Ally Jaffee MBChB BSc

Multi-Award Winning NHS Psychiatrist Trainee ft. Channel 4/ BBC/The Times/The Telegraph. Nutritank Co-Founder. Patient & Mental Health Speaker. Youth Mental Health Charity Trustee.Transformational Coach.Storyteller 🗣️
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If your career takes a hit and your emotions are running high, remember even if you feel stagnant, you can always always PROGRESS in some way: P-lan strategically R-eflect on what matters to you> what's wrong with you O-wn your feelings G-ive yourself a break R-emember you are only human E-mbrace change S-hare your story with others S-eek support

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2 Seek Support

You're not alone, even if it feels that way. Reach out to friends, family, or professional networks for support. Sharing your concerns and experiences can provide a fresh perspective and emotional relief. Others may offer practical advice or share their own stories of overcoming similar challenges. Emotional intelligence also means recognizing when to ask for help and being open to receiving it. By engaging with your support system, you can reduce the isolation that often accompanies career setbacks and gather the strength needed for the next steps.

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Paula Peña Piña - Liderazgo Emocional - Top Emotional Intelligence Voice

Aprende a dejar de pelear y discutir por todo | Para líderes y equipos | Resuelve CONFLICTOS- Propios y ajenos | Descubre el poder de las emociones | Método GEMA - Coaching | Mentoring | Formación | Speaker
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"El que no tiene a quien pedir, tampoco tendrá a quien dar" Autor desconocido. Cuando algo falla, en nuestra carrera profesional o cualquier ambito de nuestra vida, las emociones están a flor de piel, y ¿sabes porqué? Porque las emociones tienen un mensaje para ti. Cuando no sé qué hay, hemos de escuchar a nuestro cuerpo, ¿qué estoy sintiendo? Es en este punto, cuando pedir ayuda o buscar apoyo nos puede liberar de eso que no sabemos que nos pasa. La gestión adecuada de nuestras emociones nos da muchas claves, es parte de una adecuada inteligencia emocional. Reconocer que necesitamos ayuda, nos hace vulnerables y esto, contrario a lo que podamos pensar, nos hace inteligentes emocionalmente. Nos hace más humanos. Y tú ¿pides ayuda? Te leo.

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3 Reflect Objectively

Taking a step back to evaluate the situation objectively can be enlightening. Consider what led to the career setback and what you could have done differently. This isn't about self-blame but about learning from the experience. Emotional intelligence requires you to be honest with yourself about your strengths and areas for improvement. Reflect on any patterns that may have contributed to the situation and think about how you can break them in the future. This reflection can transform a negative experience into a valuable lesson for personal and professional growth.

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Paula Peña Piña - Liderazgo Emocional - Top Emotional Intelligence Voice

Aprende a dejar de pelear y discutir por todo | Para líderes y equipos | Resuelve CONFLICTOS- Propios y ajenos | Descubre el poder de las emociones | Método GEMA - Coaching | Mentoring | Formación | Speaker
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"Ni un paso atrás ni para coger impulso" Seguro que has oído esta frase alguna vez... Parece que retroceder, parar, no está bien visto en esta sociedad de prisas y de multitareas. Muchas veces tomamos decisiones a la ligera, sin pensar realmente en qué quiero o qué es realmente importante para mí. Somos emocionalmente inteligentes cuando desarrollamos esa capacidad de parar, reflexionar, preguntarnos nuestros para qué, nuestro propósito. Te invito a reflexionar, con respecto a tu carrera: 1- ¿Es lo que me gustaba o es lo que se esperaba de mí? 2- ¿A quién buscaba hacer feliz con esa elección? 3- ¿Cuáles son mis valores/qué me mueve? Descubre tus valores y sabrás qué hacer o al menos por dónde no ir. Recuerda: Puedes aprender, prueba.

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4 Plan Strategically

With a clearer understanding of the past, focus on planning your future moves. Set realistic goals and outline the steps needed to achieve them. Whether it's updating your resume, acquiring new skills, or exploring different career paths, having a plan can provide direction and a sense of purpose. Emotional intelligence involves managing your emotions to facilitate thinking and problem solving. Use this time to strategize how you can bounce back stronger and more resilient than before.

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5 Manage Stress

Career setbacks can be significant stressors, so it's essential to manage this stress effectively. Engage in activities that promote relaxation and well-being, such as exercise, meditation, or hobbies. Maintaining a healthy work-life balance is also crucial during this period. Emotional intelligence includes regulating your emotions; by managing stress, you prevent it from overpowering your decision-making process and actions. Keeping stress in check will help maintain clarity and focus as you navigate your career recovery.

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Blanca Mery Sánchez

🧠 Ayudó a CEOs y líderes a incrementar su coeficiente emocional y sus power skills con técnicas avanzadas de ciencia del comportamiento y neurociencia | Conferencista | Escritora | Coach de Alto Rendimiento
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Entrena tu mente para volver a la calma en diferentes momentos, no esperes a estar abrumado, para a lo largo del día, respira lento diez veces, ajusta tu posición y relaja tu rostro, si te parece acertado dibuja una leve sonrisa, estos sencillos pasos le envían el mensaje a tu cerebro de que todo está en calma y hace que libere neurotransmisores relacionados con el bienestar y tomes mejores decisiones. Realizar micro pausas a lo largo del día para ajustar tus emociones, postura y respiración te prepara para que en los momentos de mayor exigencia estés preparado para regular tus emociones.

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6 Embrace Change

Finally, be open to change. A career setback might lead you down a path you hadn't considered before, which could turn out to be more fulfilling than your previous trajectory. Use your emotional intelligence to adapt to new circumstances and embrace the opportunities that come with change. By staying flexible and resilient, you can turn a career hit into a chance for reinvention and growth. Remember, change is often the catalyst for progress, and with the right mindset, you can emerge from this experience with new insights and opportunities.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Diane Marshall

Healing Art’s : Intuitive Spirit Guide , Reiki, Energy Healing, Medicine Woman
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Something else to consider is your highest self , your intuition , your awake at 3:00 am call if you are ignoring your self about your feelings towards your work spirit, god the universe will make things happen so that you change your life. Maybe this job or career is just not for you. Period. Diane Marshall Empath Medium

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Diane Marshall

Healing Art’s : Intuitive Spirit Guide , Reiki, Energy Healing, Medicine Woman
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Something else to consider is your highest self , your intuition , your awake at 3:00 am call if you are ignoring your self about your feelings towards your work spirit, god the universe will make things happen so that you change your life. Maybe this job or career is just not for you. Period. Diane Marshall Empath Medium

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What do you do if your career takes a hit and your emotions are running high?

1

2

3

4

5

6

7

1 Acknowledge Feelings

2 Seek Support

3 Reflect Objectively

4 Plan Strategically

5 Manage Stress

6 Embrace Change

7 Here’s what else to consider

Emotional Intelligence

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What do you do if your career takes a hit and your emotions are running high?

1

2

3

4

5

6

7

1 Acknowledge Feelings

2 Seek Support

3 Reflect Objectively

4 Plan Strategically

5 Manage Stress

6 Embrace Change

7 Here’s what else to consider

Emotional Intelligence

Rate this article

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