Three Tips for Mastering Emotional Agility at Work

Three Tips for Mastering Emotional Agility at Work

At its core, emotional agility is about being aware of and managing your emotions healthily.

It may feel like you’re constantly being pulled in a million different directions in today’s fast-paced environment. Whether you’re expected to complete several tasks simultaneously or manage a continuous stream of demands and requests from coworkers, bosses and clients, staying focused and productive might be difficult. Rest assured, emotional agility can help you to be more resilient in the face of stress and more adaptable to change.

What is emotional agility?

The term “emotional agility” was first introduced by psychologist-coaches Susan David and Christina Congleton in a Harvard Business Review article in 2013. It has been dubbed the “management idea of the year” and the “next emotional intelligence”. Emotional agility is the ability to accept and respond to the seven basic emotions—joy, anger, sadness, fear, surprise, contempt and disgust—as they arise. Being emotionally agile means being mindful when changing or maintaining your behavior according to your emotions so that you can live by your goals and values. 

With emotional agility becoming an increasingly important skill in the workplace, it is crucial to focus on the four key aspects of emotional agility: self-awareness, emotional regulation, empathy and effective communication. Emotionally agile employees can maintain positive relationships with co-workers, bosses and clients in the workplace. They’re better able to cope with stress and setbacks. They’re also more likely to be proactive and innovative.

So, how can you become more emotionally agile at work? Here are a few tips:

Recognize your emotional triggers and patterns

We all have emotional triggers and patterns that can affect our behavior in the workplace. There are a few different ways to go about this. Take some time to think about past circumstances that have caused you to become emotional. What were the circumstances and your response? Who was involved, and what was said or done? 

According to research by Totaljobs, one in three emotional triggers are caused by a coworker, while only two in ten are triggered by work. Hence, it’s people, but not tasks, that are causing the most problems. If certain people or situations consistently trigger negative emotions, try to avoid them. If there are certain times of the day when you tend to be more emotional, see if there are any tweaks you can make to your schedule or routine to help manage your emotions better during those times. 

Recognizing these triggers and patterns is the first step towards emotional agility—being able to acknowledge and act effectively on any emotional response, regardless of the situation. 

Communicate effectively with others

In order to communicate effectively with others, it is important to be emotionally agile. This means being aware of your own emotions and those of others as well as being able to regulate them effectively. It also involves understanding and responding to the needs of others. 

According to David, when leaders are comfortable with uncomfortable feelings, they can create a psychologically safe workplace in which employees feel secure enough to reveal their emotional truth. When everyone is on the same page emotionally, communication and collaboration are much easier. As a result, workplaces that encourage emotional agility tend to be more successful overall. 

Be open to change  

Change can be a difficult thing to navigate, especially in the workplace. Be it new policies or shifting priorities, changes can bring up a complex set of emotions that may sometimes feel overwhelming. However, one key to successfully navigating change is emotional agility. This involves being flexible, open-minded and willing to approach challenges with creativity and resilience. In addition, emotional agility also requires having a growth mindset and seeing failures as opportunities for learning and growth. With these skills in mind, it becomes easier to embrace change than resist it, leading to more positive professional and personal outcomes. 

Hopefully, with these tips, you can learn to navigate your emotional experiences and stay focused on your goals in the workplace. Emotional agility is a key skill for success, so start developing yours today!  

Also read:

Header image courtesy of Pexels  


Share on facebook
Share on twitter
Share on linkedin
Share on email


Navigating the Growing Crisis of Space Debris

Orbital Fallout: Navigating the Growing Crisis of Space Debris

Ever since we stepped into the space age back in the 1950s, we’ve been busily sending rockets and satellites up, up and away, painting our mark way beyond our planetary borders. But here’s the thing—our ventures have left the cosmos littered with about 2,000 operational satellites and another 3,000 that are just space junk now.

Pryon Secures US$100 Million in Series B to Advance AI in Knowledge Management

Pryon Secures US$100 Million in Series B to Advance AI in Knowledge Management

Pryon Inc., a North Carolina-based company specializing in integrating artificial intelligence (AI) with knowledge management, has completed a Series B investment round, raising US$100 million. The funding was led by Thomas Tull’s US Innovative Technology Fund (USIT), with contributions from both new and existing investors, including Aperture Venture Capital,

Amazon Launches Upgraded AI Enhanced Fire TV Sticks

Amazon Launches Upgraded AI Enhanced Fire TV Sticks

Amazon has rolled out a series of updates to its Fire TV offerings. The new features include an improved conversational voice search powered by generative AI and Fire TV Ambient Experience advancements. Among the latest hardware releases are the Fire TV Stick 4K Max and the Fire TV Stick 4K, incorporating the enhanced Fire TV Ambient Experience.

Interactive Learning with Augmented Reality

Interactive Learning with Augmented Reality: Applications, Benefits and Challenges

Ever wondered what it would be like if your textbooks could talk, if the illustrations in your lessons could come to life, or if you could step into history rather than just read about it? Welcome to the world of augmented reality (AR) in education! Like a magic wand, AR can turn the abstract into tangible and the mundane into extraordinary, unfolding boundless educational possibilities.

How AI Threatens Your Password Security

Unlocking the Dangers: How AI Threatens Your Password Security

You may have heard of artificial intelligence (AI) technology’s many cool capabilities, such as assisting doctors or predicting the weather. However, there is something not-so-cool we need to discuss: AI could make our passwords less safe, which is concerning.