The Emotional Measures of Working in Hospitality pt. 2
Are you tired or emotionally dysregulated?
Certain symptoms which you think are linked to simple tiredness may be in fact, emotional dysregulation:
Low frustration tolerance
Difficulty disengaging from emotional experiences
Struggling to label feelings
Feeling overwhelmed or ‘wired’
Emotional shutdown - withdrawing from emotional expression and interaction. It can manifest as reduced communication and a general disengagement from relationships or situations.
Finding it hard to stay calm
Anxiety
Experiencing strong emotional reactions that outweigh the situation
Ways to emotionally regulate….
Externalising your thoughts and feelings
Our thoughts directly impact our emotions. There are two main ways to externalise our thoughts – through writing and talking.
Externalising our thoughts can be a very helpful strategy in managing rumination (the tendency to dwell on past events) and overthinking (typically focusing on current and future scenarios).
Writing and talking about our thoughts, feelings and experiences can provide a space for reflection and cognitive processing. It can help channel away some of the pent-up emotional energy that is building up inside us with nowhere to go otherwise. Discussing our thoughts with a trusted person can help clarify the situation and identify alternative viewpoints, thereby helping us to break the cycle of negative thinking and emotions. If you or someone you know is struggling with emotional dysregulation, seeking professional support can be a beneficial way to learn coping strategies.
Reframe negative thoughts
Reframing negative thoughts involves changing how you perceive a situation to find a more beneficial perspective. Reframing can reduce the intensity of negative emotions (especially if one ruminates) and enhance overall resilience in challenging conditions.
Take active breaks:
When feeling overwhelmed, step away from the situation to gather your thoughts. Getting away from your work environment and taking a walk and some fresh air, even for a few minutes, can provide a fresh perspective and a moment to decompress.
Deep breathing exercises:
Taking slow, calming belly breaths is a well-established method for reducing stress and anxiety. By consciously controlling your breath, you can activate the parasympathetic nervous system, which promotes relaxation and counteracts the body's stress response.
Move your body
Physical exercise enhances emotional regulation by influencing brain chemistry, boosting mood, and improving cognitive functions like focus and self-control. Exercise releases endorphins, natural mood elevators, and reduces stress hormones like cortisol, leading to a more balanced emotional state. It also promotes better sleep, which is essential for maintaining a healthy mood.
Your time off is sacred
Taking time off to take the work mask off and having time to just ‘be you’ is essential. It brings your nervous system into balance, reduces stress, and recharges your emotional, physical, and mental energy. Having fun makes you more resilient to life's challenges by providing a positive outlook and a sense of balance. See rest and enjoyment as an essential elixir to your wellbeing, rather than a mere nice-to-have.
So, the next time you are feeling emotionally drained or overwhelmed on shift or off shift, remember to ask yourself, “How can I emotionally regulate myself right now?” Emotion regulation is a key factor in our happiness, maintaining healthy social interactions and being the best host towards the person who matters the most: YOU.
