How To Use Your Emotions To Improve Performance

When at work, how often do you get asked a question that is something like “how do you feel about that”? Or perhaps “what are your feelings on this subject”?

Now think about your responses to these types of questions.  Do you respond with your actual feelings? Responses like “I’m feeling anxious that we haven’t yet hit on the right strategy” or “I’m angry that marketing didn’t hit their deadline”.

Probably not.  More likely the responses are more like “I think that we’ve put some good work into this issue, but there’s still more to be done” or “how do we make sure that our people understand deadlines aren’t negotiable?”

masksOur North American culture, fueled by our British roots, have generally taught us that when it comes to work, we should park our feelings at the door.  In fact this probably extends beyond work into a general belief that showing our feelings publicly is less than desirable. Given that this general belief has been held for generations, at least in Britain and its former colonies, it is likely that this has been imbedded in us from a very young age.

Here’s why I think this is a bad idea – one we should work to change.

Research in the field of emotional intelligence looks at two key dimensions with respect to feelings.

  1. The first is our access to a range of feelings. Depending on the type of work we do, having access to our full range can be extremely valuable.  Especially leaders. Our feelings help us define the importance of someone or something in our lives. They provide us information about how our relationships are impacting us and others as well as how our feelings are contributing to or inhibiting our performance. Even distressing feelings such as anger and anxiety have value to offer us – why else would evolution have left them within us? There’s a good article on about the purpose of emotions.
  2. The degree with which we can balance our reliance on our thoughts, wants and feelings while in working with others in stressful situations. Our thoughts provide us with an intellectual dimension to consider.  Our wants give us an action orientation and move us forward. Our feelings give us important information about the importance and meaning of what we are experiencing internally. When we park our feelings at the door, we lose the emotional rudder that our feelings provide in challenging times.

Emotions GraphicI am not suggesting that we just let our emotions run amok in our interactions with others.  What I am suggesting is that each one of them has a value to us, and we would be well served by increased capabilities to both access and rely on our emotions.

Are you with me so far?  If yes, how might we go about learning to use our emotions more effectively?  There are really two sides to this coin that we might want to be aware of.  Let’s have a look.

Knowing and naming our own emotions

This isn’t as easy as it sounds.  First off, emotions usually appear when we are in a challenging situation or under stress in some way.  Our heightened state does not usually lend itself to slowing down and noticing what we are feeling in the moment.  So as a starting point, it is good to have a daily practice of setting aside time to catalog feelings you experienced during the day. Pick two or three times during the day and put them on your calendar.  Take the time to step away from your day-to-day activities and slow yourself down.  Then think back over the time that has just passed to your interactions with others (meetings, emails, phone calls, etc.) and relive what you were feeling.  Were you happy that someone loved your report?  Were you frustrated that it took hours for someone to respond to your email? Were you warmed by someone’s personal story they told at a meeting? Were you humiliated by being publicly criticized?

As you identify a feeling, see if you can also associate a physical sensation with it.  Having somatic awareness of your feelings will lead to faster identification of them.  As you get good at this, you will find that you can drop the planned sessions and start to do this as you are engaged in situations.

Once developed this is a powerful capacity for us in managing ourselves in relationship with others. Imagine a situation where you are sitting in your leader’s office and he has asked you to take on a new, challenging assignment.  As you hear this you notice that your heart rate has increased, and you have come to know this somatic trigger as an indication that you are feeling anxious.  You immediately check into that feeling to see what you know about it and you notice another feeling lurking underneath it. You notice that you are doubting whether you can do this new assignment.  You are feeling a bit inadequate.

Now that you have brought your feelings out into the open, you can apply your intellect to them.  You quickly run through similar work experiences and you note a number of successes you have had. You realize that you are quite capable of handling this assignment, so you bring that feeling of inadequacy back into mind and you notice it fade away.  You also check in with your anxiety and notice that your heart rate is going back to normal.  You deliberately bring a smile to your face as a means of conveying your confidence and you engage with your boss in creating the beginning of a plan to move forward.

That sort of command of our emotions is a powerful advantage!

Knowing what others are feeling

This is the realm of empathy, specifically our ability to accurately know what other people are feeling and intending.  It is about our ability to understand them and to align ourselves with them with ease.  We are relational creatures at our core, and parts of our brain are wired with the capability to sense the emotions of others. We read them through listening to words, watching faces, picking up on body language, tone and cadence of speech, etc. We are so wired for this that we can actually be better at knowing the emotions of others than our own!

If you sense that you might want to develop your abilities in this space, here is an approach that you might find useful.  First start by taking every opportunity you can to tune into others. When at work, at home, in a restaurant, in a store or wherever you can observe people closely be curious about what the other person might be feeling and experiencing.  If you catch yourself making judgments let them go and return to your curiosity.  What do you sense? What stories do you tell yourself? Look for opportunities to engage the other person in conversation to see if you can confirm your perceptions.

As your confidence grows, tap into your most trusted relationships to share your perceptions.  Start by asking for their support in allowing you to practice identifying what others are feeling. When you are engaged in situations where there is a bit of stress or tension, continue to observe as above.  When you read an emotion, share with your colleague what you are experiencing and ask them how well that fits for them.

Fully developed this is another powerful tool for you as a leader.  Imagine being the boss in the new assignment scenario above.  As you describe the nature of the job, you notice what you think is anxiety in your team member … “I’m sensing that you might be a bit anxious about this assignment.  Want to talk about it?” Your team member, not really in tune with their emotions, is surprised to find that they are anxious and confirms it to you.  They express that they aren’t sure they are capable and you ask them to think of other successes they’ve had that they can draw on.  They find two or three examples and you note a growing sense of confidence in them and begin the process of planning an approach.

So how about it?  Is there a case for bringing our emotions to work? To other aspects of life?

Published by

Ian Munro @

Ian Munro is a leadership and vitality coach with a primary passion for working with senior professionals who wish to improve their connection to and vitality in their career, or who wish to make a transition to a meaningful and rewarding retirement. His methods are focused on helping clients understand why they present as they do in day-to-day life, discover their authentic self and give themselves permission to build a meaningful and rewarding future, both professional and personal. Ian’s love for this work has developed naturally as he built his career as an executive and leader in the IT services industry, serving in many roles and facets of this industry over 25 years. As he reached the pinnacle of his career he began to search more deeply for meaning and alternate rewards from his own career and to begin to plan for his own “first retirement”.

12 thoughts on “How To Use Your Emotions To Improve Performance

  1. Love this post Ian. I have seen a number of job postings recently that list high EQ as important to the job. I love your chart of emotions and the gifts they bring – brilliant! ❤
    Diana xo

  2. Great post Ian! Makes a simple and ‘interesting’ case for development of the feeling self… Forwarding right this minute…

  3. Ian, Read your postings weekly. This one is on the money in several of the situations I face daily.
    Great insight that I will use.

  4. Hey, Ian, I’m glad I found you. Really like this post. Such power in pausing and tuning in – to what’s going on within us and the people around us. I most definitely believe there is value for being excellent at work by recognizing feelings. I always love seeing the most unexpected things as gifts – thanks for the little table.

  5. I try to use most of my emotions to motivate me or figure out why I can’t get motivated. However my irritation at perhaps being pushed to do something causes me to be stubborn and close minded. Something I need to work on I guess.

  6. I think one of the most challenging aspects of our emotions is the thought — we own them or are ruled by them.

    Emotions just are. Always present, like the weather, and like the weather, they change dependent upon environmental external/internal factors.

    An exercise I love is to name an emotional response by stating: Anger is present. Sadness is present. So is…. joy, happiness, peace….

    I am not my emotions. 🙂

    Great post Ian.

  7. I had read a similar line to this awareness of feelings in recovering from trauma, in regard to reading the message underlying the feeling and then acting on the underlying message, rather than acting on the feeling. For example sorrow is about loss, so invest in something or someone else still here; shame is about feelings of inadequacy, so redouble your efforts to achieve something worthwhile; guilt is about feelings of violating own value system, so act according to your values into the future; and anxiety and fear are the dread of something that may happen, so work on protecting yourself and others, or become involved in a cause centred on your beliefs.

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