When you work in a team, emotions will inevitably rise up and can possibly affect the productivity of your team. But by acceptation your emotions and channeling them appropriately, you can help improve communication, be more compassionately direct, and foster a healthier workplace environment. Here are three research-backed techniques that will help you bring your emotions to work in a way that’s both productive and valuable.

First technique: adopt a leadership mindset. No matter your exact role on your team, adopting a leadership mindset can help put you in a place where you see your reactions as a determining factor for the group’s success. In a study out of Yale, researchers found that leaders who practiced emotional management were able to help their followers manage their own anger responses.  Embracing this outlook can help us all use our emotions more mindfully in stressful situations.

Second technique: reframe problems as challenges. Expressing your emotions can be particularly difficult when a problem comes up that feels like a crisis. Rather than get overwhelmed by feelings of stress and frustration when a problem arises, reframe that problem as a challenge. When you appraise problems as a challenge, you can better concentrate on the task at hand and consider the steps you have to take succeed.

Third technique: try a deep breathing exercise. Instead of suppressing feelings when you’re stressed, take a moment to accept them, and do a simple breathing technique that will help re-center your mind and help you return to your team with a new perspective.

This story was one of the best from 2019, and we are happy to include it in our “12 Days of Optimism” as we get ready to welcome 2020!