This document discusses managing emotions at work and provides steps for mastering emotions. It begins by describing common emotions experienced at work such as frustration with bosses, upset with coworkers, and anger with customers. Next, it recommends recognizing emotions and moving through them quickly by understanding they are the result of thoughts and accepting you cannot change how you feel after the fact. Possible solutions include journaling, talking to supportive friends, reading, listening to audio recordings, and counseling. Finally, the document outlines a nine step process for managing emotions that involves awareness, acceptance, identifying facts versus beliefs, desired behavioral goals, and taking responsibility.

1. Managing Emotions

2. Experiencing Emotions at Work
• We get frustrated with bosses giving more work
when they don’t understand how much work we
already have.
• We get upset with co-workers who don’t do their
jobs.
• We get angry with irate customers who don’t
realice we are only trying to help.

3. Recognizing Emotions and moving
through them Quickly
1. Recognize you’ve got something to do with it.
Consider EMOTION as energy in MOTION.
2. Understand laws exist about emotions just like
there are laws about physics. Every emotion you
have is a result of some thought that preceeded
your emotion.
3. Accept that any choice to change how you feel
will always come after the fact.

4. Possible Solutions
1. Reconsider beliefs that produce harm to
anyone, including yourself.
2. Keep a journal, a record of your emotion. Use it
to bring your unconscious to conscious.
3. Talk with friends. Don’t talk with people who
gossip and just reinforce the idea you are a
victim.
4. Read books and listen to audio recordings.
5. Get counseling.

5. Nine Steps for Mastering Emotions
Managing Emotions
1. Awareness of Doing an emotion
1. Honest description of an Emotion’s purpose.
1. Acceptance or response/ability for your
emotions.

6. Managing thoughts
4. Identification of Facts Vs. Beliefs
5. Identification of Beliefs about yourself
6. Acceptance of Responsibility for your thoughts.

7. Managing Behaviors
7. Identification of your Desired Behavioral Goals.
8. Relationship between your Present Behavior
and Your desired goals.
9. Acceptance of Responsibility for Behavior