4 Simple Steps To Manage Big Emotions

How to keep your cool with a coworker?

Let’s try these 4 steps to manage big emotions.
They’ll help you keep your cool and handle the situation better.

1.    So, let’s say your coworker does something frustrating.

First, take a moment to stop.
→    Close your eyes (if you’re comfortable)
→    Breathe in slowly for a few seconds
→    Then breathe out

This helps you pause before your emotions take over.
It also keeps you from reacting immediately.

2.    Now remind yourself:
→    It’s never okay to snap or say something hurtful, even when you’re frustrated

Keep it respectful — for your own sake and to stay professional.
You can be upset without taking it out on someone else, right?

3.    Once you’ve cooled off, talk to your coworker.

Try using “I” statements.
They help explain how you feel without placing blame.

For example, you could say:
→    I feel frustrated when deadlines are missed because it messes up my work
→    I’d really appreciate it if we could set clearer expectations next time
Got it?

This helps you express your feelings without blaming them.
And it opens up space for a positive conversation.

4.    After the conversation, take a minute for yourself.

Why?
Well, because we wanna learn something from what happened, right?
There’s no real growth without self-reflection.

So, ask yourself:
→    What triggered my frustration?
→    How did I handle it?
→    Could I have done something differently?
→    If I were one of my friends, what advice would I give myself to improve?

As we know, reflection helps us learn from our experiences.

This way, we can get better for next time