Rebounding From Tough Talks
- Mar 13, 2023
- 3 min read
Updated: Aug 5, 2024
Written by: Sophia Casey, MCC, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Do you remember the last horrible work conversation you had to endure? Did you end up feeling down and unsure of yourself for a while after? Difficult conversations are an inevitable part of any job. Whether giving feedback to an employee, confronting a coworker about an issue, or negotiating with a client, these conversations can be emotionally challenging and leave us feeling drained and stressed. We’ve all been there. As a Master Certified Coach with over 20 years of executive coaching experience, I have helped many clients navigate these difficult conversations and return to their best selves. In this article, I will share some of the strategies and techniques that have proven effective in helping people recover from difficult conversations.
Acknowledge your emotions
The first step in returning to yourself after a difficult conversation is acknowledging your emotions. Feeling angry, frustrated, sad, or relieved after a challenging conversation is okay. Allow yourself to feel these emotions and recognize that they are a natural part of the process. Avoid pushing them down or pretending that they don't exist. Instead, take a few moments to sit with your emotions and allow yourself to feel them. Then take a deep breath and smile!
Reflect on the conversation
Once you have acknowledged your emotions, take some time to reflect on the conversation. Ask yourself what went well, what could have gone better, and what you might do differently in the future. It might be hard at first, but try to be objective and avoid blaming yourself or others. Stay away from delving on everything that went wrong. Remember, this reflection aims to help you learn from the experience and improve future interactions. The growing feeling of resolve and confidence will be a good indicator that you’re on the right path.
Practice self-care
Difficult conversations can be emotionally draining, so it's essential to take care of yourself afterward. Engage in activities that bring you joy and relaxation, such as exercising, meditating, or spending time with loved ones. Make sure to get enough sleep, eat healthy foods, and stay hydrated. Taking care of yourself will help you recharge and bounce back more quickly. Don’t let your brilliant light be dimmed!
Seek support
It's okay to seek support from others after a difficult conversation. Talk to a trusted friend or family member about what happened and how you feel. Alternatively, consider working with a coach or therapist who can help you process your emotions and develop strategies for future conversations. Remember that seeking support is a sign of strength, not weakness. Be brave.
Set boundaries
Feel like that’s still not enough? If the difficult conversation involves a colleague or client who is challenging to work with, consider setting boundaries to protect your emotional well-being. For example, you might limit your interactions with that person, delegate tasks to others, or seek assistance from a manager or HR representative. Prioritizing your mental health and well-being is essential, even if it means avoiding or minimizing contact with difficult people.
Difficult conversations can be challenging for anyone, but they don't have to leave you feeling drained or defeated. By acknowledging your emotions, reflecting on the conversation, practicing self-care, seeking support, and setting boundaries, you can bounce back more quickly and get back to your best self. Remember, these conversations are opportunities for growth and learning, so use them as a chance to improve your skills and become a more effective communicator. I believe in you and I’m excited about the heights you will soar to strengthened by these powerful experiences.
Sophia Casey, MCC, Executive Contributor Brainz Magazine
Sophia Casey is a Master Certified Coach (MCC) credentialed by the International Coaching Federation (ICF). She is the Co-Founder and Chief Learning Officer at the global coach certification organization, the International Coaching & Leadership Institute (ICLI). Additionally, she is the Founder and CEO at Sophia Casey Enterprises, a leadership development, executive coaching, and consulting firm. Some of her proudest moments are being named Director of First impressions for a former Vice President of the United States and serving as the Executive Life Coach and co-facilitator for a series of TJ Maxx’ Maxx You Project workshops. Sophia relentlessly supports ICLI’s commitment to coaching for everyone, everywhere.
