Emotions are something many people try to avoid facing or talking about. Yet, when they show up as sudden, uncontrollable reactions, they can feel overwhelming.
Suppressing or ignoring emotions is like building pressure in a pan; at some point, the steam has to escape. When it does, you may find yourself unable to manage your reactions in situations that trigger them.
This isn’t only true in your personal life. When you step into the office, you don’t leave your humanity at the door. Emotions are part of your essence wherever you are. That’s why emotional intelligence is one of the most valuable skills in the workplace. It helps you build your career with intention, navigate challenges without being overtaken by stress, and lead authentically.
Everyday Emotions at Work
Picture this: it’s Monday morning. You arrive at the office already tired because you couldn’t sleep well—your neighbour kept you awake. At the same time, Esther walks in frustrated because her usual train was cancelled, and she had to rush to make it on time.
Now, the two of you need to discuss a project where you already have different perspectives. Not exactly the ideal starting point for collaboration.
The truth is, everyone brings their personal world into work. What may seem minor to one person (like a disrupted commute) may feel significant to another. When something unsettles people’s routines, they’re often not at their best. Recognising this helps us approach colleagues with more compassion and patience.
Even when we are rested and balanced, we can still experience a range of emotions because all of us have triggers. Deprivation of basic needs, sleep, food, and rest can amplify these emotional responses.
Our lives are full of concerns—children, ageing parents, health, finances, relationships. All of this shapes our emotional state. Acknowledging emotions—our own and others’—is the first step to building healthier, more effective workplaces.
Why Emotional Intelligence Matters for Your Career
When you develop emotional intelligence, you:
- Respond with more awareness, letting go of the need to react defensively.
- Notice when others are not okay and offer support.
- Recognise your triggers, giving you the chance to pause and choose your actions, behaviours, and words more intentionally.
This matters because words and behaviours shape your reputation, your relationships, and your career opportunities.
Without emotional intelligence, you may take short-term decisions that harm your long-term growth. You may also damage trust, limit collaboration, and carry unnecessary stress. With it, you cultivate resilience, clarity, and influence.
How to Practise Emotional Intelligence Daily
Start small. Here are three practices that create real impact:
- Journaling: Spend 5–10 minutes a day reflecting on situations that triggered certain emotions.
- Pausing before meetings: Take a couple of long breaths and clarify the outcome you want from the conversation. Set an intention to focus on facts rather than emotions.
- Seeking feedback: Ask trusted colleagues how they perceive your emotional presence and interactions.
These simple habits deepen self-awareness, strengthen relationships, and bring more ease into your work and life.
Final Thoughts
Emotions are not weaknesses to hide; they are signals to guide us. The more self-aware you become, the more aligned, intentional, and impactful your leadership and career will be.
