Las emociones, eso que nos caracteriza como especie y de lo que todos somos protagonistas. Las emociones es lo que hace que reaccionemos de una manera u otra cuando experimentamos algún estimulo o acontecimiento, y dependiendo del momento y el estado de ánimo que tengamos esas emociones serán más o menos intensas.
Las emociones y el trabajo
Hay muchísimas clasificaciones y definiciones acerca de las emociones, pero mi intención no es profundizar sobre ese tema en particular. Lo que quiero hoy es ayudarte a identificar cuando las emociones pueden estar tomando el control cuando enfrentas un evento en el trabajo y cómo lidiar -y controlar- con esas emociones.
El ambiente laboral puede llegar a ser una fuente de un sinfín de emociones porque estamos expuestos a infinidad de distintas situaciones. ¿Cuántas veces no has pasado por situaciones similares en diferentes días y tu reacción ha sido totalmente diferente? Esto pasa cuando tus emociones toman las riendas de como manejas tu comportamiento. Y lo más irónico es que, aún sabiendo que ese fue el caso, en el momento es algo que sucede de manera inconsciente.
¿Pero por qué nos manejan las emociones?
¿Has escuchado alguna vez a alguien decir ‘no sé porque lo hice, es que me traicionaron mis sentimientos’? Todas las personas tenemos sentimientos y reaccionamos a distintas situaciones dependiendo de cómo nos hagan sentir, lo que hace imposible ser totalmente ecuánimes ante cualquier evento…. es parte de ser humano.
El problema está en que ese vínculo entre reacción y sentimiento, en más ocasiones de lo que a veces quisiéramos, nos hace reaccionar de una manera que nos perjudica en lugar de ayudar. Muchas veces reaccionamos de forma equivocada porque el evento nos hace sentir de una manera particular que aflora emociones negativas.
El truco para poder manejar situaciones de una manera efectiva es poder controlar tus emociones. Mucha gente cae en el error de creer que pueden controlar como se sienten de cara a algún evento, pero por más que lo intentan no logran controlarlos. Y la razón es porque controlar tus sentimientos es sumamente difícil, es como pedirle a alguien que está enamorado que deje de amar a la otra persona.
Controlar tus sentimientos es (casi) imposible, pero tus emociones ya es otro tema. Controlar las emociones se trata de controlar cómo reaccionas ante un evento, independiente de como te haga sentir, o en otras palabras, ser capaz de filtrar tus sentimientos en el momento para poder ser tu quien controle tu reacción.
Suena sencillo pero la verdad es que…… si lo es, pero con práctica. Para poder ayudarte a que tu también puedas hacerlo quiero compartir una herramienta que uso cuando me enfrento a alguna situación que siento me afecta de manera emocional y con la que he podido ayudar a personas tanto a nivel profesional como personal.
Haz una reflexión después de cada situación
Para poder controlar tus emociones necesitas entender que está pasando por tu mente para poder evaluar cuál es la mejor manera de reaccionar ante un evento en particular, y es eso precisamente lo que la herramienta te ayuda a hacer. Para hacerlo más sencillo y práctico imagínalo como un proceso de 4 pasos:
- Lo primero que necesitas es identificar cuál es la situación por la que estás pasando y entenderla.
- Una vez que entiendes lo que está pasando necesitas evaluar tus pensamientos y como estás percibiendo esa situación. Aquí no se trata de cómo te hace sentir sino lo que estás pensando acerca del evento que está pasando para poder verlo desde un punto de vista objetivo.
- Una vez que sabes cómo percibes la situación de manera objetiva entiende cual emoción o emociones estás experimentando: ¿alegría, enfado, tristeza?
- Por último, decide cual es la mejor actitud para esa situación en particular. Este último paso es el más importante pues es el que va a determinar no solo cómo afrontas sino también cuál es la solución que le vas a dar a la situación por la que estás pasando.
Para visualizarlo mejor también puedes imaginarlo como un ciclo:
Al principio comenzarás a hacerlo con situaciones que ya pasaron evaluando tu reacción y adoptando una actitud para sacarle provecho. Pero con la práctica verás como serás capaz de hacer esa misma evaluación y adaptar tu actitud en el mismo momento en que estés pasando por cualquier situación.
Quiero compartir contigo una situación particular por la que pasé hace un tiempo y en la que aplique este ciclo de reflexión: En el trabajo recibí un feedback de mi jefe que fue bastante injusto y negativo. Mi primera reacción fue de tristeza, fue algo que me afectó mucho emocionalmente, y me sentí así porque deje que mis sentimientos tomarán el control de la situación. Pero al cabo de unas semanas decidí darle un enfoque más objetivo dejando los sentimientos de lado y buscando sacarle provecho a la situación. Primero entendí que el feedback es una observación que otra persona tiene sobre ti y lo que haces (evento), y que al enfocarlo de manera objetiva pude ver que parte del feedback que recibí era por cosas que realmente podía mejorar (pensamiento). Acepté que me afecto pues me hizo sentir triste al principio pero luego de analizar de nuevo todo lo que me dijeron me sentí entusiasmado y tranquilo (emoción) por haber podido identificar cosas que podía mejorar y decidí tomar lo que pasó como aprendizaje para crecer como profesional (comportamiento). En toda situación siempre hay una lección y un aprendizaje, incluso si se trata de algo negativo.
Te invito a que apliques esta herramienta tanto en tu vida profesional como personal. Es una herramienta sumamente efectiva y poderosa porque te ayuda a entender tus emociones y poder controlar y canalizar como reaccionas en lugar enfocarte en tratar de controlar como te sientes de cara a una situación. No puedes pedirle a alguien que deje de amar a otra persona, pero esa persona si puede controlar cómo reacciona cuando ve de quien está enamorada.
En la sección de descargables te dejo una guía para que la imprimas y utilices cada vez que necesites aplicar el ciclo de reflexión. Nombre de la guía: Ciclo de reflexión – Guía práctica para cualquier situación
Comparte con tus colegas, amistades y familiares esta herramienta para ayudarlos a ellos también.
Una pregunta antes de despedirnos por esta semana: ¿Qué situaciones has tenido en los últimos años donde hayas dejado que tus sentimientos controlaran tu reacción y qué el ciclo de reflexión te hubiese ayudado a manejar objetivamente? Déjame tu respuesta en los comentarios.
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