Rethinking Emotional Responses: Turning Despair into Determination

Don't Let Negative Emotions Slow You Down

No matter how much you love your job, I can guarantee everyone reading this has felt angry, frustrated, or anxious at work. Trust me, you’re not alone!

But what if I told you that these negative emotions could be used to your advantage?

Shift your perspective. Negative emotions can be a powerful motivator for positive action! In fact, research has shown that people who experience and navigate negative emotions are more likely to take risks, be creative, and persevere in the face of challenges.

Understanding the Spectrum of Emotions

Emotions aren’t simply positive or negative. They’re a nuanced spectrum, from the euphoria of success to the sting of rejection. To tap into the transformative power of emotions, you first need to understand them.

• Anger: Often seen as an emotion to suppress, especially in professional settings. But this emotion is a reaction to feeling slighted or experiencing injustice. Anger can be channeled into a passionate drive to rectify wrongs or improve situations. Instead of fighting anger with more anger, that powerful emotion can help spur action and build stronger relationships by standing up for what is right for you and others.
• Fear: The chilling grip of fear can be paralyzing. Yet, it also signifies the importance of the thing you’re afraid of losing. Fear can be a potent motivator to act to secure and protect what you value. Your body might be telling you that you’re taking a risk without the right systems in place, or you might be in a situation that doesn’t have the psychological safety to do the work you need to do. Understand what is causing that fear and whether that fear is justified or just anxiety.
• Sadness: A reflection of loss or unfulfillment. Sadness can be a compass, guiding you towards what truly matters, and reminding you to prioritize those things. Sadness can show how much you really care about a situation, person, or goal. Use that deep care to motivate action!
• Frustration: A feeling of annoyance or anger that arises when one is unable to achieve a desired goal or complete a task. Frustration can motivate you to find a better way to do something. If you are continuously frustrated by a situation, stop banging your head against the wall doing the same thing over and over — instead find ways to drive meaningful change and improve it for everyone.

The Science Behind Emotions at Work

Emotions influence cognition. According to the Broaden-and-Build Theory of positive emotions by Barbara Fredrickson, positive emotions expand our cognitive abilities, enhancing creativity and problem-solving skills. However, less discussed is how negative emotions, in the right doses, can sharpen focus, increase perseverance, and intensify the desire for positive outcomes.

In a study by the Journal of Experimental Social Psychology, individuals who experienced mild annoyance performed better in subsequent tasks, channeling that frustration into improved focus and determination.

Instead of avoiding negative emotions or running from them, instead we need to better call them out and understand the situations that make us experience negative emotions. Ask yourself:

• What situations tend to spark frustration at work? A disagreement with your boss? Tight deadlines? Unclear expectations? Observing the spark sources helps prepare.
• How do emotions manifest physically for you? Does your neck get tight when angry? Do you get butterflies when nervous? Tuning into these body signals helps identify emotions sooner.
• What’s your typical response? Do you tend to bottle up emotions until you burst? Or do you externalize them instantly? There’s no right or wrong — just self-awareness.

Channeling Negative Emotions into Positive Action

Now that we understand some of the factors that cause us to experience negative emotion, how can we turn that experience into positive action?

Follow these four steps:

1. Reflection: Before reacting, take a moment to introspect. Why are you experiencing this emotion? What’s the root cause? Understanding the why can guide the how, showing you how to channel that emotion productively.
2. Action Planning: Use the emotion as a fuel. If you’re angry about a missed opportunity, strategize on how you won’t miss the next one. If you’re fearful about an upcoming presentation, prepare doubly hard for it. Often our anxieties or concerns are actually providing a blueprint for what action we need to take — we just have to recognize the message our body is telling us.
3. Talk it Out or Write it Down: Engage in open dialogues. Share your feelings with trusted colleagues or mentors. They can provide valuable insights or different perspectives on the situation. Don’t feel comfortable talking to others about it? Start writing. A blank journal can help you write your feelings our and help you figure out the best next step.
4. Take ACTION: After you have thought through why you are experiencing a particular emotion and you understand what you need to do, it is time to take positive action. Speak up, take the risk, prepare harder. Whatever you need to do, DO IT.

Cultivating Everyday Awareness

Understanding what emotions you’re experiencing is pivotal. Making emotional intelligence part of your regular work life prevents being blindsided by internal flare-ups. Weave simple mindfulness practices into your routine:

• Regularly pulse check your levels of frustration, anxiety, joy and more throughout the day. My favorite approach is using a productivity and emotion journal that sets me up for a positive, productive day.
• When you notice strong emotions, pause to trace the spark that ignited them. This builds self-awareness.
• Set reminders to take calming breath breaks, go for walks, or chat with a friend during stressful times.
• Make time for self-care activities like exercise, hobbies and socializing so emotions don’t accumulate.

Of course, it’s important to not let negative emotions control you. If you find yourself feeling overwhelmed by negative emotions, it’s important to take some time to calm down and re-center yourself.

But if you can learn to use negative emotions to your advantage, you can use them to become a stronger and more successful person, both at work and in life.

Negative emotions are a part of life, but they don’t have to be a hindrance to your success at work. By learning to identify, understand, and use negative emotions to your advantage, you can become a stronger and more successful person.

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