Managing Your Emotions During an Argument at Work

When you’re in the middle of a conflict, it’s common to automatically enter fight-or-flight mode.

But HBR contributing editor and workplace conflict expert Amy Gallo says it’s possible to interrupt this response, stay calm, and find a path towards a more productive discussion. In this episode, you’ll learn some simple techniques that will help you manage your emotions when conflict arises at work.

First try to distance yourself from the negative emotion you’re feeling by labeling it. Then focus on your breath and your body. And if you need to — take a break and give yourself time to process your intense emotions.

Gallo also cohosts HBR’s Women at Work podcast, and her most recent book is Getting Along: How to Work with Anyone (Even Difficult People).

Key episode topics include: leadership, emotional intelligence, difficult conversations, managing yourself. 

HBR On Leadership curates the best case studies and conversations with the world’s top business and management experts, to help you unlock the best in those around you. New episodes every week.

• Watch the original HBR Guide episode: How to Control Your Emotions During a Difficult Conversation: The Harvard Business Review Guide (2022)
• Find more episodes of the HBR Guide series on YouTube.
• Discover 100 years of Harvard Business Review articles, case studies, podcasts, and more at HBR.org.