The ability to effectively communicate with others is a necessary skill in life, and one that can be difficult to master. When emotions are involved, communication can become even more challenging.
We’ve all been in situations where we’re asked to have a difficult conversation. Whether it’s with our boss, a family member, or a friend, these conversations always seem to bring up strong emotions. It can be tough to stay in control of ourselves during these moments, but it’s important that we do. This article explores some key tips to control emotions during difficult conversation.
Research shows that adequately implementing emotional regulation has been linked to increased financial success and well-being.
Côté et al., 2014
Tips to control emotions during difficult conversations
How you manage your emotions when communicating will directly affect the quality of your interactions. If you become defensive or react harshly to others, it will only escalate the situation and make it more difficult to come to a resolution.
On the other hand, if you can remain calm and open-minded, you’re more likely to be able to effectively communicate your needs and reach a positive outcome.
Here are a few things you can do to manage your emotions during difficult conversations.
1. Be aware of your own emotional state
First, it is important to be aware of your own emotional state because your feelings will influence how you communicate with others. If you are feeling angry or upset, for example, it will be difficult to have a constructive conversation.
2. Be aware of the other person’s emotional state
It is also important to be aware of the other person’s emotional state during difficult conversation. If you can see that the other person is becoming agitated, it may be necessary to adjust your approach.
3. Take a step back and assess the situation
What is causing you to feel emotional? Is there anything you can do to change the situation? Take a step back and assess the situation to control your emotions during difficult conversations.
When we are in the moment, it can be difficult to see the situation objectively. Our emotions can cloud our judgment and prevent us from making sound decisions.
By taking a step back and assessing the situation, we can gain a better understanding of what is really happening and make decisions based on logic rather than emotion. This is not always easy to do, but it is an important skill to develop if you want to be successful in life.
4. Communicate your feelings to the other person
This can be difficult, but it’s important to be honest about how you’re feeling. If you are feeling angry or upset, for example, you should communicate this to the other person so that they are aware of your emotional state and can adjust their own behavior accordingly.
This will help to prevent misunderstandings and ensure that communication is as clear and concise as possible.
Communicating your feelings to the other person also allows you to take control of your emotions and manage them effectively, rather than letting them take control of you.
This is an important skill to learn in order to manage difficult conversations effectively and maintain healthy relationships.
5. Try to stay calm and constructive
During difficult conversation, it’s important to remain calm and constructive to control your emotions. When emotions are running high, it can be difficult to think clearly and communicate effectively.
However, by remaining calm, you will be able to better control your emotions and communicate in a more constructive manner.
Remember that the goal of communication is to resolve the issue at hand, not to make the other person feel bad or upset.
6. Focus on the positive to control emotions
To control emotions during difficult conversations, try to look for the good in the situation rather than dwelling on the negative.
This can help you to maintain control of your emotions and prevent them from adversely affecting the conversation.
7. Let go of your emotions
This doesn’t mean you have to forget about them, but don’t let them control you. Accept that they exist and move on.
Letting go of your emotions during communication can be difficult, but it is important in order to maintain control.
8. Recognize the signs that you’re getting emotional
Recognizing the signs that you’re getting emotional is an important skill to develop if you want to be able to control your emotions.
Some of the physical signs that you’re getting emotional include feeling your heart rate increase, feeling flushed or sweating, and feeling your muscles tense up. You might also notice that your breathing becomes shallow and fast, and you might start to feel dizzy or lightheaded.
If you’re aware of these physical signs, you can take steps to prevent them from escalating. For example, you can take some deep breaths or visualization exercises to calm yourself down.
9. Understand your triggers to control emotions
When you feel yourself getting worked up, take a step back and identify what is causing your emotional response.
Is it something that someone said? A situation that you’re in? Once you’ve identified the trigger, you can start to take steps to address it.
If the trigger is something that someone said, for example, you can have a conversation with that person to discuss why their words bothered you.
If the situation is the trigger, you may need to remove yourself from it or find a way to change it. Recognizing the signs of your own emotions is the first step to managing them.
10. Take a break if necessary
If you find yourself getting angry or upset during a conversation, it may be helpful to take a break. This doesn’t mean that you should storm off or end the conversation abruptly.
Instead, simply excuse yourself for a moment to collect your thoughts. Once you’ve had a chance to calm down, you’ll be better able to communicate effectively.
This can be especially important in professional or high-stakes situations. Losing your cool can damage relationships and jeopardize your goals. By taking a moment to regroup, you can increase the chances of having a productive, positive conversation.
11. Practice active listening to control emotions
Active listening is a technique that involves giving your full attention to the person who is speaking, making eye contact, and maintaining an open body language.
It also involves paraphrasing what the person has said in order to ensure that you have understood them correctly.
By practicing active listening, you can gain a better understanding of the other person’s point of view and resolve conflicts more effectively.
11. Analyze the situation from the other person’s perspective
Try to understand why the other person is behaving the way they are, and look at the situation from their point of view.
This can help you to control your own emotions, and to respond in a way that is more likely to be constructive.
It can be difficult to do this, especially when you are feeling emotional yourself. However, it is worth making the effort, as it can help you to communicate more effectively and to resolve conflict.
12. Don’t take things personally
When communicating with others, it’s important to not take everything personally. This can be difficult, especially if the conversation is about a sensitive topic.
However, getting defensive or feeling hurt will only make the situation worse. Realize that sometimes it simply isn’t personal.
13. Prepare for the conversation beforehand
The key is to get prepared beforehand. Know what you want to achieve and what outcome you’re willing to accept. Try to anticipate worse outcomes so you’re not caught off guard by them. What will you say to yourself to stay on calm?
This will help you stay calm and focused when things get heated. It’s also important to be aware of your body language. Maintaining open and relaxed body language will make it easier to keep your emotions in check.
Read also: 20 Powerful Tips To Become An Expert Communicator
Final words on controlling emotions during difficult conversation
Managing your emotions during communication can be difficult, but it is important to do so in order to maintain positive relationships with others.
By taking a step back and evaluating how you are feeling before speaking, you can avoid saying something that you may regret. What are some of the techniques that you use to manage your emotions?
Comment below and let me know!
References
Côté S, Gyurak A, Levenson RW. The ability to regulate emotion is associated with greater well-being, income, and socioeconomic status. Emotion. 2010 Dec;10(6):923-33.
Rushana Greenidge-Horace
Rushana is a dynamic, knowledgeable professional with almost a decade of experience in the healthcare industry. She remains committed to promoting holistic health and wellness.