This magazine keeps you up-to-date with the best in good communication skills, emotional intelligence, personality types, public speaking and job interview skills. In this edition you'll find practical, easy-to-follow methods on managing emotions at work. You are welcome to forward this newsletter to your colleagues, family and friends.
Written and published by Rachel Green. Motivational Speaker | Seminar Presenter | Coach | Author.
Visit our website at http://www.rachelgreen.com
To subscribe or unsubscribe please go to the website or click here.
In this edition:
- NEWS! "10 things I've learnt about running a successful small business" on Thurs 25th Mar 2010.
- The top tips: Five steps to managing emotions at work.
- More tips on managing emotions at work.
- Special offer: F.R.E.E. CD set, "Happy not hassled", buy one and get an extra one f.r.e.e. Only available until Saturday, 27th February 2010.
- Laugh your socks off.
1. Background to managing emotions at work.
I have been doing a lot of presentations on emotional intelligence recently and the topic of managing emotions at work has been a key area of interest for many people. I was brought up in a generation that said you should leave your emotions at home and not take them to work with you. Fortunately things are changing. Emotions are actually vital at work. For example, feeling anxious helps me to meet deadlines. Feeling relaxed helps me to be more creative and innovative, and feeling passionate helps me to motivate others.
However, there are also other emotions that can interfere with your effectiveness at work. This means that managing emotions at work is crucial to your career success. As there has been considerable new research in the area I thought this was a great topic for today's newsletter. Read on to the tips section to find out more.
Webinar 4: 10 things I've learnt about running a successful small business.
I have a very exciting new webinar for you. I have been working in small business for over 20 years and unlike many other small businesses that have started up in this time I'm still going strong! So I am taking this unique opportunity to share with all small business owners some of the key factors that I've learnt that can influence success in a small business. This webinar has never been offered before so this is a unique opportunity for you to learn new keys to business success.
We have made sure it is very affordable at only $35, and you don't have to leave your home or workplace to join in, and we are putting it on later in the day to make it easier for you to participate.
Thursday 25th March 2010, 5.15 pm - 6.15 pm (Western Australian time, AWST). This one off introductory offer is only $35.
You may join in from anywhere in the world as long as you have a computer with sound, and an internet connection (preferably broadband). Just check your local time.
We are keeping each new webinar at a special low cost but then they will rise to their normal price, so book now while it is only $35.
Bookings: http://rachelgreen.com/cgi-bin/a.pl?bookings
Welcome new readers.
Welcome to you if you are one of our new readers from around the world, this fortnight. We have new readers in India, Australia, USA, Uganda, Canada, New Zealand, Botswana, the UK, and more.
2. Five steps to managing emotions at work.
Tip 1: Know how you are feeling.
The first step is to know how you are feeling. Sometimes we can be feeling an emotion such as hurt, resentment, irritation, intimidation or disinterest without even knowing it. There can be so much going on around us that we get swept away in the busy-ness of tasks at work that we fail to notice that these feelings have occurred.
What can then happen is that these feelings influence how we respond and react in the work-place and lead to unproductive behaviours.
Thus, before any other aspects of managing emotions at work are considered start to develop more awareness of how you are actually feeling.
There has been a lot of new research recently on the benefits of mindfulness training in managing emotions, and mindfulness can help you increase your awareness. More about that later. For now, how are you feeling?
Tip 2: Focus on loving-kindness.
If you are feeling down, upset or in some way negative at work, new research published in December 2009 has clearly demonstrated that loving-kindness meditation can help in managing emotions such as these. The research found that loving kindness meditation significantly reduced anxiety and negative affect and increased hope. We all need more hope!
Loving-kindness meditation is like all other types of mindfulness training in that you learn to focus on one particular "object". In this instance you learn to focus on the feelings of kindness and caring. They are an antidote for anxiety and anger. I use loving-kindness meditation regularly and have found it very beneficial in managing my emotions.
There is a script for it on our website and I talk you through it on the CD set "Happy not hassled".
If you are interested in the research paper it is: Sears, S. R., & Kraus, S. (2009). "I think therefore I Om: Cognitive distortions and coping style as mediators for the effects of mindfulness meditation on anxiety, positive and negative affect, and hope". Journal of Clinical Psychology, 65(6), 561-573. 2009.
Tip 3: Generate options.
When you are managing emotions at work know that how you feel does not have to dictate what you do. So if you feel put-out you do not have to retaliate. If you feel angry you do not have to shout. If you feel bored you do not have to quit.
Instead, what you can do is to generate a list of other ways you can manage the emotions. For example, if you feel put-out you could tell yourself a funny story and laugh so that the feeling goes away. When you are then more at ease you may decide to calmly talk to the other person about what happened. Having let go of the put-out feeling you will find it easier to think clearly.
Tip 4: Be smart with your emotions.
Managing emotions at work is not about letting other people walk all over you. Nor is it about you dumping your emotions on them. Nor is it about always being happy.
It is about being intelligent with your emotions and thinking about your emotions intelligently.
It is also not about being at the mercy of your emotions or being emotional. It is about making smart decisions with your emotions.
Part of this requires you to actively want to manage your emotions. It doesn't just happen. You actively have to do something. Managing emotions at work takes work. But it is worth it as it can also lead to greater happiness, greater job satisfaction and improved social networks.
Have you made a commitment to managing your emotions? Can you be bothered or are you going to let your emotions run your life? Emotions are not good or bad, it is what you do with them that matters. Listen to them and learn from them.
Tip 5: Mindfulness training gets results.
A new study, published this month in the Journal Emotion, has demonstrated that mindfulness training can help members of the USA military manage the stress of being deployed to Iraq. There cannot be a more stressful work environment than being at war in Iraq.
So, if mindfulness training can help in managing emotions at work in the world's worst workplace think what it could do for you.
University of Pennsylvania researchers found mindfulness training produced improvements in mood and working memory, problem solving and cognitive control of emotions.
Mindfulness training is a form of meditation and it can help to calm emotions that seem to be taking you over. It can also help you to prevent certain emotions arising in the first place. Mindfulness training involves developing the ability to focus on helpful images, words or sensations without the interference of negative thoughts, feelings or perceptions. It is a great way of developing concentration at work, as well.
Our "Happy not hassled" CD has four different mindfulness training exercises on it and discusses in depth how to use the training in managing emotions at work.
There is so much that I have to say in this area I find it hard to know how to do the topic justice in five short tips. If you would like me to come into your workplace and talk about managing emotions at work I'd love to. I have a whole day course called "Mastering emotional intelligence at work" which is very popular. Please contact me for more details at
3. More tips on managing emotions at work.
There are lots of extra tips on our page of Personal Development Tips and Articles.
Click on the links to read three of them:
- Loving Kindness (Metta) Meditation.
- How to meditate to reduce tension: ten tips.
- Ten Tips on managing your emotions.
4. Gain even better emotional intelligence through mindfulness training.
"Happy not hassled: Using meditation to manage your emotions and find contentment."
How much better would you feel if your mind were relaxed, you were calm and work was easier to cope with, despite how busy and pressured you are? This is what can be achieved by doing the gentle mindfulness exercises and applying the ideas you'll hear on these 2 CDs. Manage your emotions and be able to cope with work more easily. Feel good, now.
Click here to order.
Bonus: If you buy these CDs on the website no later than Saturday, 27th February 2010, then you will receive a second copy of the CDs for F.R.E.E. worth $45. Give them to a client, colleague or friend as a gift.
To be eligible for the extra copy you must order through our On-line Book and CD store and click newsletter when it asks you where you heard about the CDs. Don't miss out - hurry as this offer closes, Saturday, 27th February 2010. This offer is ONLY available to newsletter readers.
5. Laugh your socks off.
Thanks to our newsletter reader Belle Moore, for this fortnight's joke.
The Flagpole
Two Irishmen were standing at the base of a flagpole, looking up.
An attractive blonde walks by and asked them what they were doing.
Paddy replied, 'We're supposed to be finding the height of this flagpole, but we don't have a ladder.'
The blonde took out an adjustable spanner from her bag, loosened a few bolts and laid the flagpole down.
She then got a tape measure out of her pocket, took a few measurements, and announced that it was 18 feet 6 inches.
Then, she walked off.
Mick said to Paddy, 'Isn't that just like a blonde! We need the height and she gives us the length.'
If you have some clean jokes we can use, please send your contributions to
Managing your emotions at work can be fun and it can also improve your health and make you happier. May you have smart emotions.
With kindness,
Rachel.
Further information for you
Learn in your own time.
There are 17 CDs, a printed book and 5 Electronic books to help you, including the 2 CD sets on "How not to get upset with difficult people," and the very popular E-book "How to be a brilliant master of ceremonies." Please order in our online book and CD store - we have a secure server: click here.
Subscribe now
Click here to subscribe - it's free!
Please note, material in this newsletter is copyrighted and remains the intellectual property of RachelGreen.Com Pty Ltd.
|
Disclaimer: The information in this magazine is of a general nature and may not suit everyone or every situation. While every care has been taken to ensure it is useful and appropriate, no responsibility can be taken for the results gained from its implementation.
Please seek individual professional guidance for any difficulties you may have with your emotional intelligence, interpersonal skills, work, communication, or relationships.
|
To unsubscribe:
We don't want you to, but click here if you need to unsubscribe.
