Have you ever had a bad day where everything seemed to go wrong because you were feeling down? Or perhaps you've felt anxious about an upcoming presentation and convinced yourself it was bound to fail, despite all your preparation? If so, you have experienced emotional reasoning, a cognitive distortion.
Emotional reasoning occurs when you rely on emotions to interpret reality. It's the voice inside your head that says, “I feel it, so it must be true.” By using how you feel to guide conclusions rather than objective facts, it can significantly impact your perception of reality, especially in the workplace.
Impact in the Workplace
Emotional reasoning can severely impact decision-making processes. You might avoid necessary risks or take unwarranted risks based solely on your feelings. For example, thinking "I know this project will fail because I feel scared" can lead to missed opportunities or unnecessary setbacks. While emotions provide valuable insights, unchecked emotional reasoning can cloud your judgment, leading to biased decisions.
When emotions dictate interpretations of professional interactions, it risks blurring the lines between personal perceptions and objective assessments, potentially impacting overall professionalism. Misinterpreting a colleague's intentions based on your feelings can create unnecessary conflicts or feelings of isolation. It can erode trust and collaboration, essential components of a productive work environment.
You may also experience lower self-esteem and decreased performance if you often interpret situations through feelings of inadequacy or stress instead of relying on factual evidence. This thought pattern can also affect how you receive and react to criticism or praise, making it challenging to accept constructive feedback objectively.
How do I address it?
Self-awareness is the first step in addressing emotional reasoning. Reflect on your emotions and recognize when they impact your thoughts and actions. Understand that emotions are not always accurate reflections of your performance or circumstances.
When experiencing negative emotions, ask yourself, "What evidence do I have that supports this feeling? What evidence contradicts this feeling? Am I jumping to conclusions based on emotions rather than facts?" Using evidence to assess thought patterns accurately can help you mitigate the effects of emotional reasoning.
Learning emotional regulation skills can help you manage your emotions more effectively. Engaging in mindfulness practices, stress management techniques, and regular physical activity can all contribute to improving emotional regulation, thereby reducing the likelihood of emotional reasoning.
Encouraging open communication and providing regular feedback can help avoid misinterpretations of events and resolve conflicts. Seeking and providing regular feedback with colleagues fosters a supportive environment and reduces the likelihood of relying on emotional reasoning. Understanding others' perspectives enhances collaboration and promotes a more balanced approach to decision-making.
Emotions are an integral part of our lives, but they do not always represent reality. By learning to navigate and manage emotional reasoning, you can achieve greater success and well-being. Emotional reasoning is a common cognitive distortion that can significantly impact the workplace if not addressed. If you are experiencing this distortion, try working on understanding your negative thoughts and emotions with a therapist here at Pacific CBT.
References:
Huziej, M. (2023, November 27). Emotional reasoning. CPD Online. https://cpdonline.co.uk/knowledge-base/mental-health/emotional-reasoning/
Khoddam, R. (2023, September 18). Everything you need to know about emotional reasoning. Psychology Today. https://www.psychologytoday.com/us/blog/the-addiction-connection/202309/everything-you-need-to-know-about-emotional-reasoning
Rose, H. (2020, October 14). The danger of emotional reasoning and using our emotions as proof. Ness Labs. https://nesslabs.com/emotional-reasoning
Ashley Carreon currently works as a Behavior Therapist in the field of Applied Behavior Analysis. She received a Bachelor’s degree in Neurobiology, Physiology, and Behavior and a minor in Psychology from University of California, Davis. Ashley is interested in understanding intersectionality in mental health, and is planning to pursue a Master’s degree.
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