Emotional management in challenging and pressured situations

Managing challenging situations and performing under pressure are common demands in the corporate world, leadership, and even personal life. The ability to manage one's emotions in the face of challenges is not just a competitive advantage but a necessity for achieving high performance and well-being. Recent studies from Harvard Business School indicate that leaders who master emotional management make decisions 30% more effectively and foster a 40% more productive work environment. But how can this skill be developed? The answer lies in a combination of self-awareness, practical techniques, and innovative methodologies such as MAT (Mindset, Action, and Theater), ThM (Theater Movement), and TBMB (Mané Beiçudo Puppet Theater), proposed by Antônio Carlos dos Santos.

The first key to effective emotional management is emotional awareness. Daniel Goleman, a reference in emotional intelligence, highlights that recognizing and naming emotions reduces their intensity and allows for better control over them. When a leader or professional faces a high-stress situation, such as a tight deadline or a crisis, the first step should be identifying what they are feeling: anxiety, frustration, or fear. In the book "Strategic Communication: The Art of Speaking Well," Antônio Carlos dos Santos emphasizes that verbalizing emotions can transform how we deal with them, making us less hostage to emotional impulses.

Another essential aspect is conscious breathing, a powerful tool for regulating the nervous system and reducing the impact of stress. Studies from Stanford Medicine show that deep breathing activates the parasympathetic system, promoting relaxation and mental clarity. The ThM methodology emphasizes the use of breathing and body movement to channel emotions and enhance communication. Great leaders, such as Steve Jobs, used this technique before important presentations to convey calm and confidence.

Cognitive restructuring is another fundamental strategy. Developed from cognitive-behavioral therapy, this technique involves reframing negative and limiting thoughts to promote a positive and resilient mindset. The MAT method (Mindset, Action, and Theater) applies this approach by encouraging professionals to act out challenging situations and experiment with new emotional responses. A study from the London Business School found that professionals who adopt this practice increase their emotional resilience by 45%, making them more prepared to face complex challenges.

Additionally, emotional management also requires the development of active listening. When under pressure, we tend to react impulsively and ignore important nuances in communication. However, research from the Yale School of Management indicates that leaders who practice active listening reduce internal conflicts by 35% and increase team collaboration. TBMB, which uses puppet theater to train social skills, demonstrates that expressing emotions through characters can help professionals understand different perspectives and improve interpersonal communication.

Another crucial point is the ability to pause before reacting. In tense situations, impulsivity can lead to rash and harmful decisions. In the book "Strategic Communication," Antônio Carlos dos Santos highlights the importance of creating spaces for reflection before responding to a challenge. Great leaders, like Barack Obama, are known for their ability to remain calm in critical situations, demonstrating that patience and rational analysis are essential qualities for effective leadership.

Building an emotionally safe environment also favors collective emotional management. When people feel safe to express their concerns without fear of retaliation, productivity and innovation increase significantly. A Google study on high-performance teams revealed that psychological safety is the most important factor for a group's success. Techniques such as those applied by TBMB help create this environment by allowing participants to explore emotions in a playful and constructive manner.

Another essential element is the development of empathy, which strengthens interpersonal relationships and reduces the negative impact of stress. Research from the University of Oxford indicates that professionals with high empathy are 20% more effective in negotiations and conflict management. The ThM methodology integrates theater techniques to simulate emotional interactions and develop the ability to understand others' feelings, making communication more assertive and harmonious.

Finally, practicing gratitude and recognition can transform how we deal with challenges. Studies from the University of California show that people who regularly practice gratitude have 23% lower stress levels and perform 18% better. Leaders who adopt this practice, sincerely praising their teams and valuing small achievements, create a positive and resilient environment.

Emotional management in challenging situations is not an innate gift but a skill that can be developed with dedication and practice. By applying science-based strategies and innovative methodologies such as MAT, ThM, and TBMB, professionals and leaders can transform stress into fuel for growth. The path to balanced and efficient performance under pressure involves self-awareness, emotional control, and building healthy relationships, resulting in a more impactful and sustainable performance.

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