From today’s Harvard Business Review:
When a disagreement gets heated with a colleague, it’s normal to feel all sorts of emotions: disappointment, anger, frustration. But should you express those emotions? Or try to keep them close to your chest? Will it help if you tell your colleague that they’ve made you mad? Should they know how upset you are?
Of course, just because you feel angry, doesn’t mean you have to express it. And the real issue is not whether you reveal your emotions or not. What’s most important is that you have the ability to choose whether or not to share your feelings. This isn’t always easy because when we’re having an argument with someone, too often we feel as if we are in the grip of the emotions and they’re dictating what we say and do, rather than the other way around. Under these circumstances, you’re not able to make a smart choice about what to say and do. You need to put space between what’s happening (the disagreement) and your reaction. Here’s how.
First, recognize that conflicts at work are usually not one-off events. Many people I work with in my practice describe being caught off guard by a disagreement. They might say “I didn’t see it coming” or “I was blindsided.” But most conflicts have an element of predictability to them in that they have the roots in prior behavior. Chances are that the current argument you’re having is tied to a pattern of behavior, what usually upsets you about that person (or people in general). For example, you might work with someone who you feel makes unfair decisions or takes advantage of others.
When we get upset, it may be because we’ve sought evidence that proves these patterns. When you feel like someone is a slacker, you’ll look for ways that they aren’t carrying their weight. If you worry that your manager is unfair in her treatment of the team, you’ll be on alert for signs that she’s showing preferential treatment. Recognize these patterns so that you’re not caught off guard next time. Instead of feeling surging anger, you might realize, “This is something I often get worked up about.” If you’re more attuned to the conflicts that arise in you and around you, you can be more emotional agile.
Then, when a specific conflict arises, you can make a conscious choice about if and how to express your emotions by asking yourself these four questions:
Who’s in charge – the emotion or me the person experiencing the emotion? Ask yourself if you are making thoughtful decisions about how to react or if the emotion is driving your reactions. If your thoughts and emotions are in charge, it’s a sign that you’re hooked by your feelings and you’re going down a path that is unlikely to help you resolve the argument and more likely to make it worse. If the emotion is dictating how you act, it will be difficult to do what you need to – take the other person’s perspective, have compassion, clearly articulate your narrative of the event.
Read the entire article here.