Experts share tips to stay calm in difficult workplace scenarios

Recently the entire world witnessed tennis star Novak Djokovic smash his racket as hard as he could on the net support during the Wimbledon final that he went on to lose to young rising star Carlos Alcaraz Therersquos an indication he even hurt his wrist in the process and also faced a steep fine of 8000 which is the highest individual fine that has been handed out during the tournament One wonders what leads to this How can a seasoned tennis player a GOAT at that with a fanfollowing of millions can become so visibly frustrated Sure the crowd was in support of the young Spaniard and Djokovic also faced booing from the audience but the highpressure job has often led the Serb to have frequent meltdowns Is there no other way to handle tough situations that one faces on the job Try calming activities like meditation and deep breathingMental strength mantrasIn the intensely competitive world of sport maintaining composure under pressure is crucial for athletes and itrsquos no different in leadership positions at any corporate house ldquoDjokovicrsquos racquetsmashing incident during a highstakes tennis match highlights the significance of managing emotions effectivelyrdquo says Jaya Mehrotra a leadership coachldquoMuch like Djokovicrsquos physical strength training that makes him an exceptional tennis player leaders or bosses should also focus on emotional and mental strength training Regularly practising mindfulness and emotional regulation techniques can help people stay centred and composed even in highpressure situationsrdquo she adds Selfawareness enables leaders to manage their emotions effectively making them less susceptible to meltdowns when faced with challengesJaya Mehrotra Nipa MehtaSanghavi Afsheen Dattoobhai and Eeshani ChakravertyIdentify the triggersldquoIf you can identify what angers you you can mostly try to either distance yourself from those situations or try calming activities like meditation or physical exercise that might help Itrsquos tough to do anything once the situation arises as anger is an impulsive response In order to totally resolve these anger issues you need to try and understand yourself deeplyrdquo explains Eeshani Chakraverty psychotherapistNipa MehtaSanghavi clinical psychologist says that in challenging situations people need to identify that they are getting angry and accept that they are losing calm ldquoAs soon as you know you are triggered the first thing to do is to take a break of 15 to 20 seconds and analyse what about this situation is troubling yourdquo This gives one time to not react to a situation but in fact it buys time to respond in a more controlled and composed wayrdquoSay it rightShe says that the immediate way to avoid a meltdown is to remove yourself from the place physically Maybe step out of the conference room or the cubicle and walk away for a few seconds Use that time off to take a few breaths And then go back again to the difficult situation ldquoYou will feel more equipped to deal with it If therersquos liberty of time and space you can write down the response that you will share with the person or people that made the situation difficult in the first placerdquo adds MehtaSanghavi When one takes a timeoff for a few seconds or a few minutes one ends up responding in a way thatrsquos not aggressiveEchoing the thought is Afsheen Dattoobhai creative life and executive coach ldquoTaking deep breaths helps a lot as strong emotions like anger create a physiological response as well Hence in addition to calming the body these deep breaths allow you time and space to respond and not just react to the situation Other techniques like counting to 10 or dismissing the very first thought that comes to mind seem to have a similar effectrdquo Humour she says works wonders to diffuse a sticky situation ldquoThough be mindful of not using sarcasm as it can hurt peoplerdquoldquoWhen things arenrsquot going as planned leaders should have a mental dialogue with themselves just as Djokovic could have done during the matchrdquo says Mehrotra This inner conversation should involve acknowledging emotions understanding triggers and finding constructive ways to deal with the frustration ldquoBy reframing negative thoughts and focusing on learning and growth leaders can maintain their composure and lead effectively in challenging situationsrdquo she addsSet achievable goalsMehrotra points out that Djokovicrsquos frustration in the match might have stemmed from the mounting pressure to maintain his winning streak Similarly at workplaces employees especially senior leaders often set expectations from themselves and others that may not always be realisticItrsquos essential to approach situations with a rational perspective understanding that outcomes are not always entirely within onersquos control ldquoLeaders should set achievable goals focus on the process and learn from both successes and setbacks This approach helps them handle tough scenarios with a balanced mindset and composurerdquo says MehrotraDig deeperAnger is a normal human emotion which rises out of frustration It is mostly a cover emotion to something deeper that one is either finding hard to express or hasnrsquot learnt to express So being mindful and selfaware about things comes from a deeper understanding of the selfldquoWhat triggers an anger response is very individualistic and totally depends upon the unknown hurt that someone has Itrsquos this reason why some people might respond with anger to situations that might seem trivial to others So if you find yourself responding with anger often either in specific situations or otherwise it needs to be taken seriously and addressed by taking professional helprdquo concludes Chakraverty