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How to develop a healthy relationship with anger

By

Joanna Martin
Joanna Martin
Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin
Latest posts by Joanna Martin (see all)

Today I want to talk about something that’s often an awkward topic for us women — anger. I know. Just bringing it up can feel uncomfortable. After all, who wants to think about being angry? Much less think about how to develop a healthy relationship with anger!

But it’s such a hugely important topic. Not just for our psychological wellbeing, but also for our physical wellbeing. I’ve read some studies that suggest having a healthy relationship with anger can lower your risk of certain cancers, high blood pressure, heart disease and poor immunity!

The problem with anger

A lot of women that I talk to feel their anger is a problem. After all, we’re raised with the idea that “nice girls don’t get angry”. Or think we should sit quietly and speak when we’re spoken to. Very few of us are taught how to express our anger in a positive way.

But anger in and of itself isn’t the problem.

It’s actually a great thing, because it acts as an inbuilt warning system. Anger tells you when:

  • Something or someone’s crossed a boundary
  • Something’s infringed on your values
  • Something threatens your safety

And despite what you might think, it’s not something that you can control.

Fight or flight

See, anger is largely a physiological response. As humans, when there’s danger, we have a deep seated, programmed fight or flight response. It’s very primal; it’s controlled by the amygdala, which is the reptilian part of the brain which warns the rest of the nervous system when we’re threatened.

When this happens, the nervous system releases neurotransmitters that flood the entire body. Before we’re even consciously aware of any danger, we’re in the middle of this flood of hormones that’s giving us a huge boost of energy and actually altering our consciousness.

Same system, different response

Everyone’s got the same physical system associated with anger, but the way we respond can be really different, depending on lots of factors. A few include your gender, the power dynamic you’re in (are you the boss? an unhappy customer?), and even how recently you’ve eaten!

Culture has a huge impact on how we deal with anger — men tend to have an easier time expressing their anger, since it’s more culturally accepted for them to be aggressive.

So while men tend to focus their anger outwards, women often focus it internally.

Sometimes we find ourselves “blowing up” on people who are nonthreatening, like children or a spouse, instead of getting clear on what the primary source of our anger is.

And while some men can get angry, express it, and then forget about it, women tend to feel ashamed, guilty, and resentful that they even had the angry outburst in the first place!

There are also a lot of physical factors that can make you more prone to anger. If your testosterone levels are higher than normal, if your blood sugar is off, if you’ve got low serotonin, if you’re going through menopause, or if you’re right before your period then you’ll be naturally be more irritable and likely to flare up.

Finally, and this is really important to realize: You can still be impacted in the present by times that you were angry in the past and weren’t able to express that properly.

(It’s also easy to “inherit” anger if you grew up in an atmosphere where there was a lot of anger or abuse, or if you were taught unhealthy ways to deal with your anger.)

A good way to recognize when you’re being triggered by something in the past is to look at how proportionate your response is to an event. If you’re having a really disproportionate response to an event — like if you fly into a rage when you’re emptying the dishwasher and you break a cup — it’s a good bet that it’s not about the cup.

Developing a healthy relationship with anger

OK, so you know what’s going on when you’re angry and why it happens. But how can you develop a healthy relationship with your anger?

For a lot of women, our go-to response to anger is to repress it, to hide it. But this is really damaging. Hiding your anger might get it off your mental plate for a short time, but it will always come out in another form, like depression, anxiety, chronic pain, or even addiction.

Of course, I’m not saying you should go the other way and just rain explosive rage on those around you whenever you’re upset.

What you need to do instead is to:

(1) Recognize that you’re in this physical state.

When you start to get the symptoms, like your heart beating faster, your palms sweating, your shoulders tensing, and your breath getting short … you’re in that fight or flight state. While there may or may not be an actual threat, your body feels like there is.

If you’re in a conversation with someone else when this happens, just say,

“You know what, I just need to take a break for a moment. Can we continue this in a little while?”

Then go away for 5 – 10 minutes, and once the hormones have passed through your body, you can come back and have a rational conversation about what’s going on.

(2) Let that anger out in a safe but honest way.

None of this thing where you calmly state what you’re angry about while you’re still inwardly seething. Get it out! Some good ways to do this are to punch a pillow, to turn the music up and dance your head off, do a really good workout.

Another thing I like to do sometimes is to give your anger a voice and write a letter about what you’re angry about. Don’t hold back, write it like you’re in grade three: “Dear poo-head, you made me so angry when you did that stupid thing and I hate your stupid piggy ears and your dumb voice…” It sounds silly, but it really works!

(3) Become a detective of your anger.

After you’ve gone through a period of anger and you’ve calmed down, look at things that could have triggered it and see what you can do to keep that from happening again. While there’s nothing wrong with anger, there’s also no point in putting yourself in situations where you’re going to be prone to it.

What’s your relationship with anger like?

OK ladies, let’s spill. How do you deal with anger? I have to admit, I still struggle with it sometimes. What about you?

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many women creating strong, meaningful connections in our community.

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How to make peace with anything

By

Annie Stoker
Annie Stoker
Master Trainer and Head of Coaching at One of many
Annie Stoker is perhaps the UK's most educated coach and trainer in what it takes to be happy. She has distilled 27 years experience in diverse psychological and spiritual perspectives into a simple but profound manual for the mind: The Personal Development Handbook.” She has coached influential figures, and been featured widely on TV, radio and in print.

Having experienced not just health and sickness, but also success and failure, marriage and divorce, wealth and poverty, Annie now knows that real growth is not another ‘let’s make it all ok’ campaign. It’s about finding the truth at the core of ourselves so that we have the inner freedom to deal with whatever life throws at us.
Annie Stoker
Latest posts by Annie Stoker (see all)

When it comes to coaching or being coached, it’s easy to focus on the extraordinary impact it can have on the things you CAN change in your life. Coaching can help you find a new career. Discover relationships that fulfil you in ways you could never have imagined; set powerful boundaries around what’s acceptable; learn to bring joy and delight into your daily life.

But what about the things you can’t change? What if coaching could teach you how to make peace with anything?

After all, some of the biggest challenges we face in our lives are often things that are totally out of our power to change in any way.

Maybe you’re coming to terms with the fact that you’re not going to have children in this lifetime.

Perhaps someone close to you has died, and the grief feels overwhelming.

You might have lost a business, or your home, or life has gone wrong in some other horrible way.

Or you’ve made a mistake, or done something so harmful, you can’t ever imagine moving on.

Can coaching help you then?

Coaching and the things we can’t change

A while back, while having a BIG clear out of a whole heap of old things, I came across a memory from decades ago.

A set of beautiful, colourful baby clothes I’d bought while travelling in Peru. At the time, I was desperate to have children. I imagined the kind of mother I’d be, the lives they’d have, the adventures we’d go on together.

But it wasn’t meant to be.

For a while, coming to terms with the fact that I wasn’t going to be able to do this thing I wanted more than anything was incredibly painful.

But this time, when I came across those tiny outfits, I felt nothing but peace with the way things have unfolded. In fact, they now bring a smile to my face. The pangs of longing are gone. The heartache is over. I’m even happy that I don’t have kids now! I have enough on my plate just looking after me so that I can look after everyone else.

I’m loving the stability, serenity and settledness of post menopause life. And that I get to support many people, not just a couple of small ones! I get to do what I love most… like supporting women to becoming incredible coaches for the women around them. Sharing these tools that have made such a difference in my life.

And helping others find peace with the life experiences they once thought they would never overcome.

What if you can’t “get over it”?

If you’re reading this and thinking that this all sounds well and good, but there’s no way YOU could get over the particular heartbreak you’re facing, then let me give you the brutal truth.

Whatever happens in life, you have two options:

Accept it… or change it.

If you can’t accept what’s happened, you have to change it.

And if you can’t change it?

You have no choice but to accept it, one way or the other.

When we can’t accept the things we can’t change, that’s when all kinds of problems show up. We can turn to crutches like drink, drugs, work, codependent relationships… anything to avoid coming to terms with what’s happened. This is nothing to be ashamed of – it’s far more common than you might think.

Many of us have been squashing down this realization for years. Decades. Maybe even most of our lives.

To understand how you can finally move forward, you need to look at why that is.

What stops us from accepting things?

At the root of the things we can’t accept tend to be feelings we haven’t allowed ourself to fully express. Many of us are terrified of the emotions we’re avoiding.

So if you want to know how to make peace with anything, that’s often a good place to start.

Think about something you find it hard to let go of.

On a scale of one to ten, how strongly do you feel emotionally about it?

If there’s ANY emotion there, it’s a sign there is some work to do.

What kind of work?

Well, all kinds of things. As Women’s Coaches we have a whole range of tools to help women move through emotions they’re feeling. Some things to try might be:

  • Journalling, so you can really be honest about your thoughts and feelings
  • Meditations to help you release unhelpful limitations or emotions
  • Dynamic meditations, which allow you to move feelings through your body
  • Embodiment work, such as dance, movement or massage
  • Getting clear on your needs
  • Learning how to ask for things
  • Setting boundaries with those around you
  • Understanding the role of the different Women’s PowerTypes in your life

… and many, many more.

There are so many tools that help us move through things.

A good coach can help you identify the ones which are right for you. And the impact can transform your life.

When you find peace, the future opens up

The only reason we find ourselves unable to make peace with things is because of the stories we’re holding on to. That keep us stuck to our past experiences, and attached to the meanings we decide they have.

When we’re able to unravel those stories and release them of their power, we find ourselves in a place of new potential. It’s as though, instead of looking at everything through the murky filter of our unexpressed emotions, we’re finally able to look through clear lenses at what’s right in front of us.

Clients I’ve coached in the past have experienced the pain of divorce, of losing their homes, bankruptcy, bereavement, and unimaginable trauma and loss.

With the right support, I don’t think there’s anything we can’t make peace with (with the exception of clinical diagnoses which need support beyond a coach’s expertise).

Start by reminding yourself of that simple fact: You can accept what’s happened, or you can change it.

What are you going to accept, starting today?

Do you want to know how to make peace with anything?

If you’re curious about these simple, powerful ways to move through emotion and find freedom from what’s past, there’s a free workshop coming up which you might be interested in.

It’s called Essential Skills for Coaching Women, and in it Jo Martin will be introducing One of many’s unique coaching toolkit – designed by women, for women. You’ll discover some practical tools you can use straight away to support the women in your life to move past even the toughest challenges.

If you’d love to know how to share this work with others, and allow them to move forward with their lives, you’d be so welcome. Just click the link below to register for your place:

https://oneofmany.co.uk/essential-skills-for-coaching/

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Why we’re so emotional right now

By

Joanna Martin
Joanna Martin
Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin
Latest posts by Joanna Martin (see all)

“I can’t feel my legs at all now!” I yelled to James as he shivered on the beach. “Come on in, it’s fabulous!”

August in North Wales and I was channelling my inner Brit, stoically frolicking in the freezing surf despite the overcast clouds and drizzle. The sea really was glorious, even if it was undoubtedly very, very cold. And after the initial shock had worn off I really did stop noticing the cold in my fingers and toes. (For the record, that was not enough to get James into the water!)

And thanks to my medical training, I knew why. My body was responding in the appropriate way to the shock of the cold environment – diverting blood flow from my extremities to preserve my core functioning.

So what does this have to do with the fact that you’re feeling so emotional right now?

Well, as I returned this week, I found myself reflecting on that physiological stress response, and how it relates to what we’ve been experiencing on a psychological level.

Many of us are noticing ourselves responding in unusual ways emotionally, having been plunged into the shock of the global pandemic.

Our responses are normal, but they’re also important to pay attention to. Because, if we don’t take notice of our own needs when it comes to processing our emotions, we can store up even greater problems in the future.

Why we’re so emotional right now: the impact of stress

Every single one of us has come under stress in recent months – on top of the existing strains of our usual day to day juggle. Many of us were already in “Superwoman” mode when the pandemic began.

Somehow, we found reserves in the tank to power through that initial shock. And for each of us the impact has been vastly different. Some of us have lost loved ones, have been in frontline jobs, have seen businesses evaporate overnight. We’ve all been through our own challenges, big and small.

Not sure if you’ve been impacted? Think back. Have you experienced:

  • Crazy dreams
  • Flashbacks to particularly stressful moments
  • Crying inappropriately
  • Losing your temper with someone you wouldn’t usually
  • A feeling of numbness or dissociation

These are all symptoms of the stress you’ve been under.

And we’ve adapted. We learned new habits. We learned how to interpret statistics and analyse exponential curves; to carry a mask and wash our hands. We’ve gradually learned to adopt a 17 step process for grocery shopping, and navigate an advanced series of risk management protocols before considering something as previously simple as “visiting grandma”.

Every single one of these adaptations has drawn more on our executive function – requiring energy to make decisions and adjust to change.

And of course, that’s only looking at the Covid pandemic. Everything else in life didn’t stop. If your parent has dementia, your relationship’s breaking up, or your child has additional needs, you’ll have been navigating those things as well. You might have been deeply involved by the Black Lives Matter movement, had your financial foundations rocked, or had another health issue crop up.

Just because many of us have now got through the hard part of full lockdown, doesn’t mean things have got easier.

No wonder we’re feeling so emotional right now!

Now, we’re facing a new and different challenge.

For many of us our energy for change, our drive for stepping up and being creative again, for making change in the world, having an impact through business or leading our family into new ventures – is hugely depleted right now.

We’re frustrated, sad, grieving, procrastinating and confused.

So how does this relate to my tentative steps into those bracing Welsh waves last week?

When we’re faced with extreme stress, just like my shivering limbs in the North sea responded to the physical cold, our psyches react. We tend to shut down our emotional response in order to get through. We go into “functioning” mode, doing what needs to be done – furloughing staff, comforting kids, reassuring partners.

And it’s important to understand that this is a completely normal thing to do.

When we’re facing trauma or stress, we often suppress the emotions that accompany it. It enables us to keep going and preserve ourselves and our loved ones.

But those emotions don’t go away. As time goes on, many of us are starting to feel “full up” with emotion. This is where that “I’m just so emotional right now!” feeling starts to crop up. We’ve experienced fear, panic, anger, rage, division, isolation.

And most of us don’t have an “emotional hygiene” practice for safely letting go of those pent-up feelings.

It’s been a highly emotional time across the planet

Normally when you have a tough time, you can turn to someone who’s not having a tough time. But when everyone’s in the midst of turbulence, we’ve got no one to turn to. We become isolated – and that exacerbates our stress.

You might have gone through periods of numbness, and now find that your emotions are starting to spill over in inappropriate ways.

Or perhaps you experienced a snappy stage a while back, but now you’re starting to feel increasingly withdrawn – and you know you’re comfort eating at night in an attempt to keep those uncomfortable feelings at bay.

There’s no rule book for this stuff, and the science surrounding stress and trauma is still evolving. If you’re feeling so emotional right now, that’s OK.

What’s clear is that almost all of us are experiencing some kind of emotional reaction to stress – and we need to make sure we prioritise addressing that as soon as we can.

What can you do if you’re feeling extra emotional right now?

Dealing with our emotions depends to some extent on the scope of the trauma. If you’ve experienced massive trauma and it’s seriously impacting your life, I suggest you find a professional counsellor or therapist to help guide you through your experience.

Otherwise, there are 4 things you need to allow yourself to safely and powerfully process your emotions. And one simple way you can access them, absolutely free.

1. Safe space

To really allow yourself to process emotions, you need to be in a “safe space”. Physically, you need to be able to relax and know that you’re not under threat, and won’t be disturbed, so that your body can fully relax. And it’s also important to have enough time to get into the process, without being called away to work, parent, or otherwise be a “grown up”. Switch off notifications, close the door, and let others know not to disturb you.

2. Time away from the everyday

Time to delve into your emotions needs a distinct space from all the other demands of your life. Giving yourself the space to hold your feelings acknowledges how important this is. Just as a massage or exercise class might tend to your body, this is an important aspect of supporting your emotional health. Prioritise it, make space for it, and allow yourself to acknowledge everything you’ve been through.

3. Tools to help you work through emotions

There are many different tools you can use for feeling and processing emotion – and a skilled professional will be able to share the ones which will be most effective for you. At One of many we have a host of resources to help women process their emotions healthily – and I’ll share more about our upcoming workshop, which is free to join, in a moment.

4. Support from a competent guide

This might be a coach, counsellor, healer or trainer – you might do this as part of a group or 1:1. Emotional work can be really challenging to do by yourself, and if you have an experienced guide to lead you through the process you’ll be able to more fully release the stress you’ve experienced and trust that you’ll feel freer at the end.

You’re invited to start the healing process together

We’re acutely aware that thousands of women in our community and beyond have been shouldering a huge amount during this extraordinary year. Our submission to the Parliamentary Women and Equalities Committee here in the UK revealed how disproportionately women had been impacted by Covid-19.

And now, as time passes and our challenges and experiences morph and change, we’re hearing the need for support to heal, grow, and reconnect to our energy to be a force for change in the world.

Momentum for Change is a 2-day interactive virtual experience happening on 19–20 September.

We’ll be gathering as a global community of women to create a safe space where we can start this healing work together.

It’s going to be an incredible space for transformation, with amazing guest speakers, interactive workshops, and sessions to address the many and varied challenges we’re facing – from our careers to our wellbeing.

Registration is FREE and we’re committed to inviting as many women as we can to this very special gathering. Please forward this article to anyone you know who’s been experiencing the stresses of the past year, and would love to join us.

Click here to book your place now.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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When you can’t express emotions easily

By

Joanna Martin
Joanna Martin
Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin
Latest posts by Joanna Martin (see all)

If you’re someone everyone relies on, you probably know what it’s like to keep your emotions in check. Team blowing up and a big deadline to meet? Time to smooth things over and play the diplomat. Partner furious that you’re working through the weekend yet again? Swallow your frustration and reassure them you’re not going to make a habit of it. But when you can’t express emotions at all, it can start to have a real impact on your capabilities.

Today I want to explore why that might be – andshare some ideas of what you can do about it.

Holding back emotions is common, especially for women

We often have good reasons for developing a habit of keeping our true feelings back.

Unfortunately, research shows that women can be judged more harshly for expressing themselves emotionally than men. In one Harvard study, researchers found that

“Women’s expressions of anger – because they run counter to social expectations – can decrease rather than increase women’s status and perceived competence. Displays of anger from men are often viewed as a response to external circumstances, (i.e. they were provoked), while displays of anger by women are more likely to be seen as an internal trait (i.e. she is an angry person)…

In evaluating job candidates, study participants conferred higher status on angry men than on sad men; higher status on angry men than angry women; and higher status on sad women than angry women.” – Brescoll and Uhlmann, Can an Angry Woman Get Ahead?: Status Conferral, Gender, and Expression of Emotion in the Workplace, 2008

So anger in particular is an emotion we’re often taught or expected to repress.

But any emotion, when held back, can become something that blocks us from accessing all of our potential.

In the words of One of many head coach Annie Stoker,

“Emotions don’t cause us problems, but avoiding them does”

Annie talks about ‘emotional allergies’. These are the uncomfortable emotions we try to avoid at all costs, to the point where doing so actually begins to impact our lives.

If anger is that emotion for you, you might find yourself bending over backwards to please people – and even putting up with behaviour that’s unacceptable – in order to avoid an argument.

If you’re driven by avoiding feelings of shame, you might steer clear of any kind of vulnerability. But avoiding opening up to anyone cuts you off from deeper, and ultimately more fulfilling intimacy.

These emotional allergies can run many of our behaviours – and therefore results – without us knowing about them. They can also result in what feels like uncontrolled explosions, when tiny triggers release the full flood of dammed up emotion.

Perhaps you’ve held back your fury at the systemic issues you’re seeing at work, but find yourself blowing up at your kids when you get home.

It’s therefore important to know how to release your emotions when they arise to allow you to fully process your reactions to our daily life.

Making space to express your emotions is vital

But what happens when you can’t express your emotions, even when you’re consciously trying to let them out?

Perhaps you’re making a real effort to unlock some of the anger you’ve been bottling up, and yet trying to journal about it leaves a blank page.

In our Facebook community, this question’s arisen on more than one occasion. It’s common for so many of us, it seems – we’re the “safe pair of hands”, the person who’s relied on to keep it together and deliver. So stepping out of that mindset and really allowing ourselves to get to the root of our feelings is a challenge.

Within our community, there’s a wealth of wisdom and experiences when it comes to ways to tap into those feelings and release them in a way that’s effective.

Here are some suggestions for practical approaches to releasing emotions.

What to try when you can’t express emotions

It’s important to note that releasing pent up emotion can be a vulnerable process. Depending on your experience, you might have detached from certain feelings as a defence mechanism, and you may need professional support to reconnect to them in a safe way.

If you feel that you need some extra help, do ring the office and we can help signpost you to what might be appropriate.

But if you’re confident that letting go of a feeling you’ve been holding back is something you’re ready to do, these approaches from the community might be just what you need.

Lisa suggested that expressing emotions in stages can be helpful. So if you’re struggling to express anger, you could try connecting to “disappointment”, “irritation” or “frustration” in the first instance.

“I do a fair amount of emotional release and here’s what I find: Once you release the first layer, the unconscious mind feels safe to bring up the deeper (less conscious) stuff. So sometimes you need to do it in stages.

I also find that women tend to “code” anger as hurt and men tend to code hurt as anger. So if a woman tells me she was hurt, I suspect she was also angry. if a man tells me he was angry, I suspect he was also hurt. It’s just conditioning, and as all negative emotions are essentially the same thing (resistance to love) it makes absolutely ZERO difference what the label you put on it is.

My experience is that if you’re releasing negative emotions, you’re releasing them no matter what they’re called. ” – Lisa Turner, Psycademy

Ana Goncalves had some specific advice around expressing anger, involving getting back to your physical body.

“A tip for when you feel irritated is to punch some pillows, that helps with emotional release. Or you can find a quiet spot, or put some loud music on and scream.

Accessing your anger is actually one of the best ways to connect to your power, especially if you have repressed it. I was too scared to express it, but upon doing so (as it got to a point where I needed to express or I was going to go crazy) I felt in charge and in my power and much more true with my emotions.”

And Elizabeth Calderara, a One of many certified coach, uses the Zen Letters approach to help unlock emotions through writing.

“I find it helps if you follow no rules, no grammar, no punctuation. No constraints – even just writing one word about that person’s behaviour over and over again will often unblock the stream of anger and pain in words which will then become sentences. Talk whilst you are writing at the same time.

If your voice has been stifled this is a great way of getting that person hear your truth, and you too. For me, I explain the burning of the letter as a practical way of shedding the past. Everything that exists is energy. You don’t need to keep the energy of that feeling, that person, that experience with you in your home.” – Elizabeth Calderara

How about you?

Do you find expressing emotions challenging, and do you recognise any “emotional allergies” that have evolved in your life? Share in the comments below – it could make all the difference to another woman reading this to know she’s not alone.

And if you’d like some support around exploring what might be blocked for you, do consider working with a coach. You can search by region and area of expertise in the One of many coach directory by clicking here.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How to deal with emotions at work (or anywhere else)

By

Joanna Martin
Joanna Martin
Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin
Latest posts by Joanna Martin (see all)

Have you ever noticed that it’s at the times when it’s most critical for things to flow smoothly that emotional challenges often come up? The massive row with your partner as you’re gearing up for a really important presentation. The blistering feedback from your boss, minutes before the crucial sales call with a prospective client. Today I want to share a process you can use to deal with emotions at work, or any time when something deeply challenging flares up at a really inconvenient time.

This isn’t about ignoring your emotions, or suppressing them in an unhealthy way. One of the characteristics of Superwoman – the archetype of our time, who achieves everything in her life at 100% no matter what – is her refusal to let an ounce of emotion detract her from her goals. If you know you have a tendency to “push through” no matter what, remember: ignoring your emotions completely doesn’t tend to pay off in the long term.

This is about making the powerful decision to put what you’re feeling right now in a metaphorical “box”. That allows you to wait until a more appropriate time to work through what’s happened and do what needs to be done to resolve it. So that in the meantime, you can be your most powerful and effective self once more.

When should you use this process?

The process I’m about to share is one that I use when I know I don’t have the capacity to deal with an emotional or challenging situation there and then.

There are some things in life we’re never “ready” to deal with – news of a terrible diagnosis, or a relationship breakdown, or an accident. It doesn’t make you cold hearted or uncompassionate to choose to process those feelings when you’re able to truly give them the space you need.

Most of us have many competing priorities. It’s important that you and your partner work through your difficulties; it’s equally important that you’re effective and perform to the best of your capability for the team relying on you to move the business forward.

This process is a way of acknowledging that multitude of roles, and honouring your varying responsibilities fully.

  1. Acknowledge what’s happened

Denial happens when we pretend the situation isn’t occurring, simply because we can’t deal with it. Ultimately that’s not helpful – in fact it only makes it more likely that we’ll suppress what we’re feeling, only for it to flare up unexpectedly.

Take a moment to acknowledge the bare facts of what’s happened.

My partner just told me I’m selfish.

My assistant has just resigned.

A client has asked for a refund.

2. Acknowledge your feelings.

This isn’t the same as what’s just happened! Your feelings are equally as valid, and very often they’re what are most uncomfortable and overwhelming.

This is the time to step into the Mother PowerType and “parent” yourself the way you would a small child. Tell yourself it’s OK to feel how you’re feeling.

You might want to journal it out, record a voice message to yourself on your phone, or just take a few minutes to breathe and name what your emotions are.

I’m really angry.
I’m so upset right now.
I’m in panic mode, I feel helpless.
I feel like a terrible person, I’m doubting my competence.

3. Decide when you’re going to deal with it

If you’re been blindsided by an emotional shock, you will need to make time to deal with it.

Superwoman will probably say you can handle whatever horrible news has come your way in 5 minutes, preferably while doing something else “useful” like cooking the dinner, driving home, or dealing with your accounts. Not true.

Depending on the magnitude of what’s just happened, you will need to make some time to really allow yourself the time you need to process it. You may need to cancel something less important than your emotional wellbeing. However much time you need, grab your diary now and decide when that will be.

When you’ve done the presentation.

When you get home and can have a face-to-face chat with your partner.

When you can go for a long walk in the woods at the weekend.

4. Put it to one side – and clear the energy

There are different ways you can do this. You might want to physically mime “putting the situation in a box” , or visualize a specific room or shelf where you’ll leave it.

If you find it challenging to put things aside then there’s an audio in the BeOne member’s resources I think you’ll find helpful. In it I go through this process in much more detail, including a specific practice that really helps me make sure my energy’s totally free of whatever emotions have come up. If you’re not already a member, you can click here to join the community and get access to this and lots of other helful resources.

Essentially, you need to feel that you’ve acknowledged and metaphorically “shelved” what you’re feeling, and then taken some steps to get yourself back to a place of balance.

That might be as simple as making yourself a cup of tea, having a quick stretch or a 5 minute walk, or even just taking ten deep, long breaths to connect you back to yourself.

The bigger the energetic shift you can make, the more effectively you’ll be able to transition back into that powerful state you were in before you were derailed. Is there a song that inspires you which you could listen to on headphones? Can you shake off the emotion, or find somewhere with an expansive view that will lift your spirits?

Replenish yourself in the way that feels good to you, knowing you can return to process these feelings at time when you’re more equipped to deal with them.

Building resilience

Most of the time, when an emotional curveball comes your way there’s very little you or anyone else can do about it. There’s no point getting into the “blame game” – reality is what it is – and the only thing you have control over is how you choose to handle it.

So it’s really important that we develop the skills of articulating when our emotions are at a peak, and recognize that it’s not always appropriate or possible to deal with energy upsets. Wasting your time worrying about how you’ll handle an unexpected crisis doesn’t help anyone, least of all you. But if you know you have a process you can use whenever you need to, you can feel confident that you’re able to honour all your responsibilities in the fairest and most effective way.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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The short temper solution – a practical tool for stressed women

By

Joanna Martin
Joanna Martin
Founder at One of many
Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.
Joanna Martin
Latest posts by Joanna Martin (see all)

It’s different for all of us – that place we slip into when we’re not at our best. Is it the tone in your voice that has your partner shrinking from you when you snap at them after a tough day at work? Or the hopeless, helpless feeling you get when you say “sure” to that one ‘quick thing’ your demanding boss needs you to sort out at 4pm on a Friday afternoon? The truth is, the short temper solution is the same as the “self-pity” or “burning resentment” solution.

Today I’m sharing a powerful tool that can help you manage these kinds of frustrating behaviours, without blocking your (totally valid!) feelings.

Let’s start by getting clear on exactly what we mean when we talk about these kinds of situations. I don’t mean times when you’re just feeling a bit sensitive or you’re in “getting things done” mode. Just because you’re not being over-the top nice and friendly doesn’t mean there’s an underlying issue you need to deal with. As leaders of any kind, there are times when we need to give clear instructions, or convey information, without the added fluff.

What I invite you to consider today are the times when you’re slipping into a version of yourself who’s less in control of how she’s behaving.

Short temper? This might be why

We talk a lot about the 5 Women’s PowerTypes – the 5 powerful female archetypes we use to guide the new version of leadership we’re creating.

But today I want you to think about the dis-empowering archetypes you can find yourself in. The 3 really common ones we find are the Bitch, the Victim and the Martyr. Have a read of these scenarios and see if you recognise yourself in any of them:

The Bitch is that short temper –

The woman who loses her sense of kindness and compassion, and even lashes out at those around her. Wendy, our Marketing and Events manager, spots this one at times when she’s feeling overloaded and snaps at her husband.

“I literally see him shrink in front of me” she says. “That’s when I know I’ve crossed over into the woman I know I don’t want to be. And it’s not really me either! It’s a sign there’s something else going on.”

Victim comes out when we find ourselves feeling totally helpless.

Maybe someone at work says you haven’t completed something when you know you have.

For me it was when my husband made an innocuous comment about how “we weren’t good at implementing things”. Instead of calmly addressing it – “I sent that to you on Tuesday, actually” or “That’s interesting – how do you think we could improve?” – we go into “poor me” mode. It might be shrinking and going silent, or flaring into defensiveness.

Martyr’s the disempowering role we might actually have been praised for.

Staying late at the office, helping out family members on weekends, never taking a moment for ourselves…

If you tend to give too much and find yourself in over-sacrificing mode, it’s likely martyr’s the tendency to watch out for.

So when you know what the pattern you tend to fall into is (you may well rotate through all three, depending on the circumstances!) how do you find a different way of being?

Allow me to introduce one of the most powerful tools we have to combat these disempowering archetypes, including a tendency towards a short temper: Trigger Tracking.

How can trigger tracking help manage a short temper?

Trigger tracking is a way of moving into a place of awareness and observation – so that you can start to uncover what’s at the root of the behaviour you want to change.

A lot of the time we find ourselves getting frustrated when we’re unable to change our behaviour. That’s because we’re focusing on the symptom of what’s going on, rather than the root cause.

Often, the flash of temper or sink into despondency is actually a defense mechanism we’ve evolved over time – maybe even since childhood – to protect us from a “risk”.

For example, you might be getting angry because underneath, you’re afraid of being rejected.

Trigger tracking helps you identify what your unique patterns are, so that you can start to change them.

How to get started with trigger tracking

The easiest way to start with Trigger Tracking is to set aside a period of time – a week is good.

Take a piece of paper and divide it into 6 columns. Now, what you’ll do is notice each time you find yourself slipping into one of these disempowering modes, and note down the following things:

  • What happened?

For example: I felt totally inadequate and paralysed with a big work project – and ended up missing the deadline I’d promised my team.

  • What was your bad behaviour?

I spent an hour complaining to my partner about how unreasonable my boss’s expectations of me were, instead of taking action on the project or letting them know I couldn’t do it.

  • What archetype did you go into?

Victim

  • What was the trigger for that archetype?

Feeling that I wasn’t good enough. A sense that everyone was relying on me, and I had no one to support me.

  • How did you feel?

Frustrated, helpless and small.

  • What was the impact on others?

My team had to work harder because I missed the deadline. My boss was frustrated that I hadn’t spoken up sooner. My partner told me how worried they were about the demands being placed on me. It’s upsetting to them to hear me feeling so down.

As you begin to complete the sheet with each example as it happens, you’ll start to notice certain repeated patterns coming up. If you know you’ve got a short temper, expect lots of “I flared up at my colleague” or “I yelled at my kids.” Don’t worry if you feel this is happening a lot – the more data you have on what triggers you, the better! At the end of the week, take a look at what you’ve learned.

What to do when you’ve tracked your triggers

When you’ve gathered your examples over the time you’re trigger tracking for, you’ll hopefully start to see some deeper patterns emerging. For example, it might be that on the days when you’re really feeling “not good enough” as a mum that you find yourself taking on more and more tasks at work, and ending up in full on Martyr.

Or perhaps you try to pack too much into your day and that’s when you end up snapping into Bitch with your energetic toddler – even though you know it’s not their fault.

Whether you tend to get angry and snap, fall into victim mode or take on way too much when you move into martyr, the solution lies in becoming aware of your behaviour so that you can take steps to address the issue that’s actually causing you to snap.

That might be working with a one-to-one coach, using a meditation process to release emotions (there’s a Soft PowerCast on this for our BeOne Community members), journalling or talking to a therapist or professional.

Want more tools like this?

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.