The next time you’re frustrated at work, embrace the power of the pause

The role of emotional intelligence

1. Self-awareness: An essential EQ skill, self-awareness is the ability to recognize and understand one’s own emotions, in addition to being aware of the effect of those actions, emotions and moods on other people. Self-aware individuals are aware of their strengths and weaknesses, learn from interactions with others and are open to new experiences and information.

2. Self-regulation: It’s not enough to be able to identify one’s emotions; one must be able to regulate and manage those emotions too. Self-regulation entails expressing emotions appropriately. According to Goleman, individuals who possess self-regulation skills take responsibility for their actions and are thoughtful about how they influence others.

3. Intrinsic motivation: Emotionally intelligent people are motivated by things beyond money, fame, acclaim, recognition and other external rewards.  Instead, they seek internal rewards. Such individuals tend to be action-oriented. They have a high need for achievement and are always looking for ways to improve. 

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4. Empathy: An empathetic person can understand other people’s emotions and reactions. Being able to identify someone else’s emotions or moods can go a long way in developing meaningful relationships. 

5. Social skills: Goleman describes social skills as being friendly with a purpose. Having great social skills allows people to develop a strong understanding of themselves and others, as well as build meaningful relationships. People with strong people skills cultivate noncompetitive bonds built on mutual respect and trust.

People with low EQ tend to have a more difficult time working with others. They often find it difficult to accept criticism and own up to their mistakes. Whereas, people with high EQ are able to work closely with team members to solve problems, keep a level head when under pressure and take ownership of mistakes. 

How to handle workplace stress by adopting the power of the pause

Grounding oneself: Being centered helps business leaders think clearly and connect with others more fully. To achieve this centeredness, try sitting or standing in a settled position, taking a deep breath and becoming aware of everything flowing through the mind and body. 

Putting feelings into words: According to professor Amy Arnsten , when people feel emotional or stressed, thinking becomes more difficult, which affects the ability to make rational decisions. In such a situation, putting feelings into words before taking action can help calm the mind.

Reframing the problem: When feeling stuck in one’s own perspectives and problems, reframing the experience can be a powerful cognitive strategy.

Final words

Frustration and stress at the workplace can stop us from thinking clearly and cause us to react emotionally. Pausing before speaking, responding or acting allows initial impulses to wane and makes space for reasoning and reflection. 

As remote-first work becomes permanent, impulse control has become more crucial. The fast pace of online communication can fuel miscommunication. Taking the time to understand others’ intent is the key to maintaining productive and positive relationships. 

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Authors

Neha De

Neha De is a writer and editor with more than 13 years of experience. She has worked on a variety of genres and platforms, including books, magazine articles, blog posts and website copy. She is passionate about producing clear and concise content that is engaging and informative. In her spare time, Neha enjoys dancing, running and spending time with her family.

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