How can entry-level professionals manage their emotions when resolving conflicts?

1 Identify your triggers

The first step to managing your emotions is to recognize what triggers them. Triggers are situations, words, or behaviors that make you feel a strong negative emotion, such as fear, resentment, or guilt. For example, you may feel triggered when someone questions your competence, ignores your input, or interrupts you. Identifying your triggers can help you prepare for them, and avoid reacting impulsively or defensively.

2 Pause and breathe

When you encounter a trigger, don't respond immediately. Instead, pause and take a few deep breaths. This can help you calm your nervous system, lower your stress hormones, and regain your composure. Breathing can also create some space between you and the conflict, and allow you to think more clearly and rationally. Use this time to assess the situation, and decide how you want to handle it.

3 Reframe the conflict

Another way to manage your emotions is to reframe the conflict in a more positive or constructive way. Reframing is a cognitive technique that involves changing your perspective or interpretation of a situation, and finding a different meaning or purpose for it. For example, you can reframe a conflict as an opportunity to learn, improve, or collaborate, rather than as a threat, failure, or competition. Reframing can help you reduce your negative emotions, and increase your motivation and confidence.

4 Express your emotions respectfully

Managing your emotions doesn't mean suppressing or ignoring them. In fact, doing so can be harmful for your mental and physical health, and may lead to more conflicts in the future. Instead, you should express your emotions respectfully and appropriately, using assertive communication skills. Assertive communication means expressing your feelings, needs, and opinions in a way that respects yourself and others, and avoids aggression or passivity. For example, you can use "I" statements, such as "I feel frustrated when you don't listen to me", rather than blaming or accusing statements, such as "You never listen to me".

5 Seek feedback and support

Finally, managing your emotions also involves seeking feedback and support from others, especially from your mentors. Mentors are experienced professionals who can offer you guidance, advice, and feedback on your conflict resolution skills, and help you improve them. They can also provide you with emotional support, and help you cope with the stress and challenges of resolving conflicts. You can seek feedback and support from your mentors by asking them questions, sharing your experiences, and requesting their suggestions or opinions.