How to Control Your Emotions During a Difficult Conversation: The Harvard Business Review Guide reviews

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When you’re in the middle of a conflict, it’s common to automatically enter a “fight or flight” mentality. But it’s possible to interrupt this response and clear a path towards a more productive discussion.

00:00 Have you ever lost control during a heated argument at work?
00:28 Emotions are a chemical response to a difficult situation.
01:35 To stay calm, first acknowledge and label your feelings.
02:25 Next, focus on your body.
03:32 Use visualizations.
04:19 Focus on your breath.
04:52 Repeat a calming phrase or mantra.
05:08 Ok. Let’s review.

Start by taking a deep breath and focusing on your body. Repeat a mantra to yourself such as “This isn’t about me,” “This will pass,” or “This is about the business.” And try to distance yourself from the negative emotion you’re feeling by labeling it: “He is so wrong about that and it’s making me mad becomes I’m having the thought that my coworker is wrong, and I’m feeling anger.” And don’t forget the value of taking a break. The more time you give yourself to process your emotions, the less intense they are likely to be.

Reading list:

https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation
https://hbr.org/2015/12/calming-your-brain-during-conflict
https://hbr.org/2013/02/break-your-addiction-to-being
https://hbr.org/2021/01/how-to-keep-your-cool-in-high-stress-situations
https://hbr.org/2015/05/recovering-from-an-emotional-outburst-at-work
https://hbr.org/2021/12/managing-your-emotions-during-a-negotiation

Produced by Amy Gallo, Jessica Gidal, and Scott LaPierre
Video by Andy Robinson
Edited by Jessica Gidal
Animation by Alex Belser
Design by Riko Cribbs and Karen Player

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12 reviews for How to Control Your Emotions During a Difficult Conversation: The Harvard Business Review Guide reviews

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  1. Dulguun Bold

    😶‍🌫

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  2. Ena

    Doesn't work with respect to relentless bullying in the workplace – but – for most conversations it's good advice.

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  3. bariscan

    Here is the only formula you need: do not personalize it, try to respond not react. Think that you are there, who is self confident, having enough compassion and maturity, to balance the tension and emotions, in a honest way. In the end they will respect you, and you will build trust which has been the most valuable asset throughout the history.

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  4. Abu Vincent

    Thanks to everyone that recommended Dr Agboya channel on YouTube, he was able to also help me get rid of Herpes Simplex Virus.,,

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  5. Dom

    Punch lines for years, pretty money.

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  6. Sirisak Sirisak

    Accept the true truth that life is a problem living, human live in the placebo neuro systematic.One to solve ignorance is a bless, let it be,let it be whisper of the freedom let it be (The Beatles).

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  7. Sirisak Sirisak

    Think.1.You may be right, yes but..2.Don't too focus on goal.3.Be good listening.4.Ask, why I'm crazy.

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  8. LeafmeAloyne derpy deu

    This is the best video ever it helps everyone!

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  9. Piya Chaudhuri

    Thank you for the useful video. A request. Could you keep the background music on the lower side. That way the speaker's voice is more clear. Thank you.

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  10. Neil Acquatella

    I'm just reading Seneca's De Ira; this is timely, and useful from HBR. Thanks

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  11. shafiakutty

    What do deal with people you hate the most ? Please cover this in future…..

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  12. Sirisak Sirisak

    Change subjuct thinking.

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    How to Control Your Emotions During a Difficult Conversation: The Harvard Business Review Guide reviews
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