Workplace Emotional Regulation Training

Overcoming Negative Emotions at Work


Emotional Mastery

Feel empowered and confident in handling work pressures with refined emotional intelligence skills.

Communication Boost

Enhance satisfaction in workplace through better empathetic listening and assertive speaking.

Resilience Building

Gain peace and resilience, navigating workplace challenges with mindfulness and self-regulation techniques.

Refine your communication skills by learning to harness your emotional intelligence with one of the UK's most acclaimed management training courses.

Why Choose This Training?

More Than Just A Course Of Lectures

What gets in the way of developing and holding on to new communication skills are old habits of thinking and speaking. Even if the advice is very good the reason why it rarely sticks are the mental habits people inevitably revert to, especially under pressure.

Unlearning those old habits and internalising a more effective and lasting approach to communication needs more than a short course of lectures on how to do it.

What Makes This Training Stand Out?

What makes this training stand out is the exceptional support through one-to-one coaching sessions and continuous feedback. Changing behaviour is not an easy task as old habits are hard to break.

With a 40-year track record we can help you cultivate practical skills, and build your confidence to so you can successfully navigate real-world challenges, ensuring lasting behavioural improvements.


Join thousands of participants getting results

"What I love about this course is that I didn't just learn about the topic, this course is about ME.  I'm confident I can reliably use my new skills, even when under pressure".

5 stars

A Project Manager At A Tech Company

"A lesson for life! The power of effective communication is incredible when one masters the skills "listening with empathy" and "speaking assertively"

5 stars

A Project Quality Engineer

Clients We Have Worked With

Well-known companies who have used this course again and again, over many years

  • Amgen 3
  • BBC
  • aunt bessies
  • Cargill 2
  • Heinz Logo 3
  • Civil service
  • NHS 2
  • Kelloggs Logo 2
  • IGT
  • JM 4 copy
  • Schweppes 3 logo
  • Castrol 3
  • Dewhirst 2
  • avon logo png
  • Nestle Logo
  • RSPB Logo 2022
  • Shell
  • UNHCR 3
  • unilever 2
  • BP 2
  • FBN 2

Course Summary

Training Objectives

Feeling overwhelmed at work is more common than you might think. Did you know that managing our emotions effectively can lead to better performance? This training course will guide you through the essentials of Emotional Regulation, offering practical advice for applying it in your workplace.

You’ll find it be enlightening.

  • Emotional regulation training helps people manage their feelings at work, making them better team players and improving job performance.
  • Techniques from Dialectical Behaviour Therapy (DBT), like mindfulness and self - talk, are effective in keeping stress under control and helping employees react to situations more calmly.
  • Recognising emotions is a crucial part of emotional intelligence that leads to improved communication in the workplace, reducing stress levels and increasing productivity.
  • Our online coaching offers a flexible way for employees to learn about emotional regulation, fitting into their schedules easily and complementing other workplace wellness programs.
  • Activities such as mindfulness practices, radical acceptance, and interpersonal effectiveness exercises boost employees' ability to navigate workplace emotions effectively.

Develop Your Emotional Intelligence

You will learn a set of powerful emotional intelligence communication techniques so that you can manage difficult conversations, handle challenging situations, build relationships and set firm boundaries.

Transferable Skills

The goal of this training is to equip you with the tools you need to build strong, lasting relationships in your professional life, although because these skills are so transferable many clients report vast improvements in their personal relationships as well.

Develop Skills

This is a skills development rather than just a theoretical programme, so the emphasis throughout will be on you taking turn after turn, practising your skills, while receiving feedback and coaching about your effect on others.

Repeated Practice and Feedback

In your coaching sessions you will be helped to practise dealing with the kinds of situation you find challenging, again and again, until you are confident you can do it successfully.

Video Analysis

We'll combine practical, hands-on experience with video replay and analysis and discussion of the principles involved to help you gain both skills and understanding. Special attention is paid to your individual training needs, so you can practise your skills in real-life situations that you have to handle at work.

Sustained Change

That's why as well as your place in a small group, this training includes a generous amount of private and confidential one-to-one coaching sessions online, spread over several months, ensuring an exceptional level of support. This will ensure the changes you make are sustained over a longer period of time and any obstacles are overcome. Choose between online training available worldwide, or in-person face-to-face courses in the UK.

Course Dates and Price

For a list of upcoming course dates (for online coaching and face-to-face training), the locations of the next 3-day public courses in the UK and pricing Click here.

Free Initial Session

This initial coaching session serves as an introduction to the "Skills with People" course, allowing you to understand the course's relevance and effectiveness for your specific needs before committing to it.

Reserve Your Taster Session


People who feel understood are more receptive

What is Emotional Regulation and Why is it Important in the Workplace?

Emotional regulation is about controlling our feelings at work. It's key for getting along with others and doing well in our jobs.

Definition of emotional regulation

Emotional regulation is all about managing feelings. It includes how we control our strongest emotions, such as anger or fear, so they don't take over. Think of it like a dimmer switch for your mood - you turn it up or down depending on what's happening around you.

People use different strategies to keep their emotions in check. Some might count to ten, others might take deep breaths, and some even rethink the situation to see it in a new light.

Having this skill lets us respond to situations in a balanced way. It keeps negative emotions from getting too loud and helps boost positive ones. This doesn't mean hiding feelings but rather understanding and dealing with them smartly - whether at work or home.

Good emotional regulation can make life smoother, improving relationships and overall mental health.

Importance for workplace success

Understanding how to manage emotions is crucial in a busy workplace. It can make a big difference in team success. Strong emotion regulation skills help everyone get along better. They lead to fewer arguments and more understanding between coworkers.

People with good emotional control tend to do well at work. They handle stress better and stay focused, even when things get tough. This leads to better job satisfaction and less burnout for everyone.

Impact on mental health

Success at work isn't just about what you can do; it's also about how you feel. Good emotional regulation helps keep your mind balanced. It stops stress and burnout before they start.

This keeps your mental health in check, making sure you're not just working well but feeling great too.

Managing emotions isn't always easy, but it's worth the effort. When we get better at handling difficult emotions, the whole team benefits. We stay calm under pressure and bounce back faster from setbacks.

All this supports our well-being, keeping those feelings of overwhelm at bay.

Reserve Your Taster Session


People can't help arguing when they feel misunderstood

How to Improve Emotional Regulation Through Emotional Intelligence Training

Boosting your emotional regulation is a game-changer, and it all starts with mastering emotional intelligence. Dive in, learn the ropes of recognising your feelings.. and watch as you navigate workplace emotions like a pro.

Recognising emotions

Recognising emotions is step one in emotional regulation. It's about noticing how you feel at any moment. This might seem easy, but it can be tricky with all the hustle and bustle at work.

You could feel sad, happy, or angry and not even know why. The trick is to pay attention to your body and mind. They give clues about what you're feeling.

Developing this skill takes some practice. But once you get better, you understand your emotional responses better too. This understanding helps manage those intense emotions. Think of it as learning a new language - the language of your own emotions!

Emotional Intelligence strategies and techniques

Boosting your emotional intelligence starts with understanding emotions -- yours and others'. First, get to know the different types of emotions: primary and secondary. Primary ones are raw, like joy or fear.

Secondary are more complex, building on those first feelings. Recognising these helps in everyday life.

Now for the strategies. Practice self-awareness by paying attention to what triggers strong emotions in you. Next up is managing those reactions through self-regulation skills. This could mean taking a moment before responding to something that makes you upset. Learning how to safely acknowledge and express those emotions is key to not bottling them up until you can’t contain them.

Also, empathy is key -- seeing things from another's perspective.

After mastering these techniques, you’ll be much better equipped to regulate your emotions instead of being a passive victim of whatever mood you find seizes you.

EQ tips for managing emotions in the workplace

To manage emotions at work, it's key to recognise what you're feeling. This skill is part of developing emotional intelligence. Say you're upset after a meeting. Instead of letting it take over, identify why.

Feeling overlooked? Worried about your performance? Pinning down the emotion helps in dealing with it more effectively.

Next, practise talking to steer emotions in the right direction. Expressing your concern makes it more manageable, rather than less. Telling people you are concerned about how long it might take to until things might get better, or that you’re struggling to handle challenges ahead will enable others to understand what you’re going through, and offer whatever support they can. It shifts focus from what's bothering you to how you can work with others to overcome the issues.

These strategies are not just good for now; they build resilience for whatever comes next in the workplace journey...

Reserve Your Taster Session



She now feels more confident in tackling people

What is DBT and How Can it Help with Emotional Regulation?

DBT, short for Dialectical Behaviour Therapy, is a kind of therapy that teaches people how to manage their emotions better by using techniques like mindfulness.. and it's pretty handy in keeping those work stress vibes at bay.

Explanation of DBT

Dialectical Behavioural Therapy, or DBT, is a type of talking therapy. It's geared towards helping people handle those tough emotions that seem too big to manage. At its core, it combines two main steps: accepting feelings without judgment and learning to change unhealthy emotional reactions.

Think of it as finding the balance between changing what you can and accepting what you can't.

DBT shows folks how to live in the moment through mindfulness practices. It boosts emotional regulation skills by teaching better ways to cope with stress and control intense emotions.

This approach also improves relationships and self-awareness by encouraging clear communication and empathy for others' perspectives. Overall, DBT helps make life feel more manageable by building resilience against emotional ups and downs.

Techniques for regulating emotions

To manage emotions, people learn different tricks. One popular method is mindfulness. This involves paying close attention to what's happening inside you without judgement. It helps calm the mind and body.

Another technique is self-talk, where you gently remind yourself that feelings are temporary and can be managed. This shifts your perspective, making problems seem smaller and more manageable.

Using emotion regulation strategies also means recognising when you're upset or stressed. Taking deep breaths slows down racing thoughts and eases tension in the body. Some folks find it helpful to write their feelings in a journal or talk things out with a friend.

These actions can help put emotions into words, making them easier to understand and deal with.

Role of mindfulness in DBT

Mindfulness in dialectical behavioural therapy, or DBT for short, acts as a core skill. It teaches people how to live in the moment and be aware of their thoughts and feelings without judgement.

This skill is crucial because it helps reduce emotional vulnerability by allowing individuals to notice what they're feeling. Then, they can use other DBT skills to manage these emotions effectively.

By practicing mindfulness, those undergoing DBT learn to control their mind rather than letting their mind control them. They become more aware of negative thought patterns that could lead to emotional dysregulation.

With this awareness comes the ability to pause before reacting impulsively, leading to better self-regulation and well-being.

Reserve Your Taster Session


Are you helping them think for themselves?

Understanding Emotional Dysregulation and Its Effects in the Workplace

Emotional dysregulation can turn the workplace into a tough spot. It leads to struggles with handling feelings, affecting everyone’s day.

Definition of emotional dysregulation

Emotional dysregulation means someone finds it tough to manage their feelings. They might feel too much or too little emotion at times they wouldn't expect. It's like having a volume button for your emotions that doesn't work right.

This can lead to trouble in handling day-to-day stress and could affect relationships, work performance, and well-being.

People with this issue often notice sudden mood swings without a clear reason. For them, small problems might feel like huge disasters. They struggle to return to a calm state after being upset.

It makes things like focusing at work harder and can mess up how they interact with others. Emotional dysregulation is linked with conditions such as borderline personality disorder but can impact anyone feeling overwhelmed by their emotional experience.

Common signs and symptoms

Spotting emotional dysregulation in the workplace isn't always easy. Yet, some signs stick out. Does a colleague snap quickly over small things? Perhaps they seem overly sad or withdraw from others often.

These could be primary emotions showing up strong and fast. Or maybe they're struggling with secondary emotions - those reactions to feelings about our initial emotions.

It affects work too. When people can't regulate their feelings, tasks seem harder; focus drifts away. They might miss deadlines or avoid challenging projects altogether - clear impacts on work performance.

Mindfulness practices might help here.. Let's dive into how training in emotional intelligence can offer solutions.

Impact on work performance

Emotional dysregulation can seriously mess up how we do our jobs. We might snap at a colleague, miss deadlines because we're overwhelmed, or struggle to focus on tasks. This isn't just bad for our mental health; it also hurts the team's vibe and can make people less keen to work with us.

Knowing how to manage emotions helps us stay calm under pressure and deal with challenges in a positive way. It leads to better relationships at work, as we handle disagreements without losing our cool.

Plus, being known as someone who's steady and trustworthy boosts chances of success in one’s career.

Reserve Your Taster Session


He's now far ore aware of his impact on others

The Benefits of Emotional Regulation in the Workplace

Managing emotions well at work leads to smoother talks and stronger teams. Less stress and more joy mean everyone gets more done and feels better doing it.

Improved communication and relationships

Good communication is key in any workplace. It helps people understand each other better, leading to stronger relationships. Emotional regulation training adds to this by teaching employees how to express their feelings clearly and listen to others with empathy.

This makes the work environment more positive and supportive.

Strong relationships at work come from trust and respect. When people manage their emotions well, they react better under stress—this builds trust among team members. They see each other as reliable and understanding partners in solving problems together, making teamwork smoother and more effective.

Decreased stress and burnout

Better communication often leads to feeling more understood and less isolated at work. This can naturally lower stress levels and reduce the chances of burnout. Workers who master emotional regulation find it easier to manage pressure.

They keep calm in stressful situations. These skills help them see challenges as tasks they can overcome, not problems without solutions.

Mindfulness practices and cognitive strategies are key tools for this change. They shift our focus from worrying about what we can't control to dealing with what we can. This approach makes a huge difference in well-being.

It means fewer days feeling overwhelmed and more time being productive and satisfied with our work.

Increased productivity and work satisfaction

With less stress and burnout, employees find themselves more engaged at work. They can focus better, manage their time effectively, and complete tasks with higher quality. This boost in productivity makes teams stronger and helps the company reach its goals faster.

Feeling satisfied at work isn't just about doing well; it's also about feeling good while doing it. Employees who regulate their emotions well often experience positive emotions more deeply.

They enjoy their work more and feel a strong sense of belonging to their team. This leads to not only improved personal well-being but also a healthier workplace culture where everyone supports each other.

Reserve Your Taster Session


Assertiveness, Listening Skills and Emotional Intelligence Training

Workshop Outline for Emotional Regulation Training

Our workshop on emotional regulation training is packed with lively activities and thoughtful self-reflection.. it's your roadmap to mastering emotions at work. Dive in for a game-changing experience!

Curriculum and activities

The training kicks off with activities that help you understand emotions. You'll learn about the differences between them. This sets the stage for developing emotional intelligence.

We help participants become more self-aware. These are designed to boost your ability to recognise your own feelings.

Then, we explore techniques for better emotion regulation, by safely expressing how you feel, what about and why. Empathy become a key part of our toolbox here, helping us stay present and aware.

Participants also get hands-on with role-play scenarios. These mimic real workplace situations where self-regulation skills come into play, teaching effective ways to manage stress and negative impacts on well-being.

Importance of self-reflection and identifying triggers

Self-reflection lets us look into our own lives. It helps us understand what makes us tick. We learn about our feelings, why we feel that way, and how we react in certain situations.

This knowledge is key for developing emotional intelligence. Identifying triggers is just as crucial. Triggers are those things that set off our emotions quickly.

Knowing your triggers helps in managing emotions better. You can avoid situations that stress you out or make you angry. If avoiding them isn't possible, you're at least prepared to face them calmly.

Self-awareness increases, making self-regulation easier to achieve in both personal and work life.

Integration into daily routines

After identifying triggers and reflecting on our actions, making emotional regulation a part of daily work life comes next. It's all about practising self-regulation skills every day.

Workers can start by setting reminders to take short breaks for mindfulness or deep breathing exercises. This helps in managing stress and keeps emotions in check.

They could also make a habit of using positive self-talk to combat negative thoughts. Encouraging words boost confidence and improve well-being. Keeping a journal to track emotions and reactions is another great step.

It provides insights into progress and areas that need more attention. By integrating these practices into their routines, employees develop better emotion regulation over time.

Reserve Your Taster Session


Learn how to be both firm and fair

Exercises That Develop Emotional Regulation Skills

Diving into exercises and worksheets is a game-changer for boosting your emotional control. They're like a personal toolkit, helping you navigate the ups and downs of workplace emotions with ease.

Mindfulness practices

Mindfulness practices are simple ways to help us focus on the now. They make us aware of our thoughts, feelings, and surroundings without any judgment. By taking deep breaths or noticing what we can see, hear, touch, and smell, we become present.

This helps in developing emotional intelligence and self-awareness.

Such exercises include paying attention to your breath or doing a body scan—slowly moving your mind through different parts of your body. These methods teach us how to stay calm and manage stress better.

Using mindfulness regularly improves well-being and helps in better management of emotions at work.

Radical acceptance

Radical acceptance is a game-changer in emotional regulation. It means fully accepting reality as it is, not as we wish it to be. This doesn't mean giving up or agreeing with everything.

Instead, it's about stopping the fight against things we can't change. By doing so, we reduce stress and improve our mental well-being.

This technique teaches us to acknowledge our feelings without judgement. Let's say you're dealing with a tough project at work. Instead of getting frustrated over things out of your control, radical acceptance helps you focus on what you can do.

You might find new ways to tackle the task or decide some aspects aren't worth worrying about. Either way, you’re taking steps towards managing your emotions better and boosting your self-awareness and self-regulation skills.

Interpersonal effectiveness

Interpersonal effectiveness is all about how we talk and work with others. It's a key part of developing emotional intelligence. By getting better at this, we make our relationships at work smoother.

We learn to ask for what we need in the right way. Also, we get better at saying no when needed. This helps everyone feel more understood and respected.

We use skills like self-awareness and perspective taking to boost our interpersonal effectiveness. These skills guide us in understanding others' feelings and needs without forgetting our own.

Plus, they help reduce stress because they make interacting with colleagues easier. With good interpersonal skills, teamwork becomes more productive and satisfying for everyone involved.

Reserve Your Taster Session


How aware are you of your effect on others?

The Role of Online Coaching in Supporting Emotional Regulation Training

Our online coaching brings emotional regulation training right to your screen, making learning and practice super flexible. It fits into your busy life, giving you the tools to manage emotions anytime, anywhere.

Advantages of virtual coaching

Virtual coaching makes it easy for employees to develop emotional intelligence and self-regulation skills. You can do this from anywhere, at any time. This means you don't have to travel or stick to strict schedules.

It's all about what works best for them.

This kind of coaching also fits well with other wellness programs at work. Employees find it easier to learn about self-awareness, self-talk, and managing emotions through online platforms.

Plus, you get the chance to use these new skills in your daily work life, boosting your well-being and performance.

Accessibility and flexibility for employees

Digital coaching brings emotional regulation training right to employees' fingertips. It means you can learn and practise self-regulation skills at your pace, anytime, anywhere. This flexibility helps you fit the training into busy schedules without feeling overwhelmed.

You don't need to travel or stick to strict class times. Instead, you pick moments that work best for you, making learning more convenient.

With this approach, everyone gets a fair chance to boost their well-being and work performance. Employees enjoy the freedom of using phones or laptops for accessing resources on emotion dysregulation or mindfulness practices.

This easy access encourages more people to take part in improving their self-awareness and interpersonal effectiveness - key factors for workplace success.

Integration with other workplace wellness programs

Emotional regulation training works well with other wellness efforts. It's like a puzzle piece that fits perfectly, making the whole picture of workplace health better. This approach helps staff manage stress, improve self-awareness, and boost their overall well-being.

It can blend seamlessly with physical fitness plans or mental health support systems. As employees learn to regulate their emotions better, they bring more positivity and balance into every aspect of their work life.

Linking emotional regulation training with programmes such as mindfulness sessions or team-building activities creates a supportive environment. This combo encourages everyone to share techniques for self-regulation and self-talk, fostering a culture where people feel understood and valued.

Such integration not only enhances personal growth but also strengthens the bonds between colleagues, contributing to a healthier workplace atmosphere.

Reserve Your Taster Session


Now he listens before jumping to conclusions

Conclusion: Why Emotional Regulation Training is Essential for Workplace Success

Learning how to manage emotions at work can really make a difference, boosting everyone's mental health and making the team stronger—so it's worth finding out more about it.

Connecting emotional regulation to overall mental health

Emotional regulation plays a vital role in our overall mental health. It's the skill that lets us manage how we feel and react to different situations. When we're good at it, we handle stress better, get along well with others, and generally feel more content.

Think of it as a key part of our well-being toolbox.

Having strong self-regulation skills means less anxiety and depression. People who can calm themselves down or cheer themselves up when needed are likely to enjoy life more. They also tend to have healthier relationships because they know how to deal with emotions without hurting others or themselves.

In short, emotional regulation is not just about feeling better in the moment—it helps keep our mental health strong over time.

Impact on individual and team performance

Good mental health leads to better emotional regulation, which in turn affects how we work alone and with others. People who manage their emotions well tend to do better at their jobs.

They stay calm under pressure and make thoughtful decisions. This skill also helps them listen and respond better to feedback, making teamwork smoother.

In teams, strong self-regulation skills build a positive environment. Everyone feels more connected and understood. Stress levels go down while productivity shoots up because people are working in harmony., not fighting emotions or misunderstandings.

Good emotional control makes tough tasks seem easier and helps everyone focus on common goals rather than personal issues.

The value of investing in employee wellbeing

A team's performance often shines when each member feels their best, emotionally and physically. Investing in employee wellbeing isn't just kind; it makes good business sense too. It leads to happier staff who are more engaged with their work.

They take fewer sick days and bring a positive energy that can inspire the whole office.

Caring for employees' mental health through self-regulation skills training, mindfulness practices, and emotional intelligence boosts their resilience against stress. This results in better problem-solving abilities and stronger interpersonal relationships at work.

Over time, these efforts pay off as teams become more productive and workplace morale soars, proving that investing in well-being is truly beneficial for everyone involved.

Reserve Your Taster Session


People used to be scared of him - no longer

Workplace Emotional Regulation Training FAQs

1. What is workplace emotional regulation training?

It's a course, right, that helps people at work get better at managing their feelings. They learn self-regulation skills... like how to calm down or cheer up on their own.

2. Why do we need this training in the workplace?

Well, it's pretty important for well-being and all that. When folks understand their emotions – you know, have good self-awareness – they're just better at handling stress and other behaviours.

3. How does this training help with work relationships?

Ah, here’s the interesting bit! It teaches something called interpersonal neurobiology. Fancy term, but it basically means people get why others feel a certain way and respond kindly.

4. Can talking to myself really make a difference?

Yes! This thing called self-talk is part of the deal. It sounds odd – chatting away to yourself – but it actually helps you think more clearly about what’s bugging you.

5. Is there science behind these methods?

Absolutely! There are reports - current psychiatry ones - backing this up... Shows how techniques like opposite action (doing the exact opposite of what your grumpy mood tells you) can genuinely shift how you feel.

Reserve Your Taster Session


Now by involving people he takes them with him

Get Started Now

Free exploratory coaching session

The first session is free so you're not committing yourself until you're sure this training is relevant for you. You will also learn something practical you can use right away that'll help you handle a difficult situation more successfully at work.

Invalid Input
Invalid Input
Invalid Input