From Reacting to Responding: Harnessing Emotional Awareness at Work

Most of us move through the workday on autopilot, responding to a steady flow of emotions without fully noticing what is happening inside. A tight deadline, a tense conversation, or even a small comment from a colleague can shift and shape how we think, speak, and act. When you understand your emotional landscape, you create space to respond thoughtfully rather than react impulsively. That shift is often what strengthens relationships and helps teams work more effectively.

Emotions are not just mental experiences. They show up first in the body. Your heart rate changes, your breath shifts, and your muscles tighten or release. These physical cues carry valuable information about how you feel and what you need. The more tuned in you are to notice these signals with curiosity, the more grounded you become in high-pressure moments, and the more skillful your responses to others.

Research shows just how powerful this awareness can be. In the Iowa Gambling Task, participants picked cards from decks that either rewarded or penalized them. Most people did not consciously realize which decks were risky until much later, but their bodies knew much earlier. By the tenth card, subtle stress signals in their palms were already warning them to avoid the bad decks. Their physiology guided their decisions before their conscious minds caught up (Bechara et al., 1994).

A similar pattern appears among high-frequency traders. John Coates at the University of Cambridge found that traders who were most attuned to their own heartbeats made more accurate decisions and stayed successful longer. Their bodies detected market shifts before their minds could rationalize what was happening. In both cases, tuning in to early signals gave people the chance to respond rather than react (Coates & Herbert, 2008; Coates, 2012).

At work, you experience this every day. A tense meeting, an unclear email, or a sudden request can trigger subtle physical and emotional reactions. Learning to notice these cues, you can gain a valuable window of opportunity to respond instead of reacting. Awareness softens reactivity and creates room for empathy, better communication, and stronger collaboration.

One practical place to start is with our language around emotions. Instead of simply saying “I feel good” or “I feel bad,” get specific. Notice whether you are feeling frustrated, anxious, excited, proud, or relieved. Using precise, descriptive words helps you better understand your internal experience and communicate your state more clearly to others. Tools like the Emotions Wheel or a list of descriptive emotional language can help expand your vocabulary and make this process easier. The more accurately you can identify your emotions, the more choice you have in how to respond.

Five Tools to Strengthen Emotional Awareness at Work

1. Name the emotion with specificity
   Use precise, descriptive words rather than broad labels like “good” or “bad.” Try “I am experiencing frustration” or “I am experiencing relief.” Being specific increases awareness and gives you more choice in how to respond.
2. Notice your body’s signals
   Pay attention to tight shoulders, a racing heart, or a fluttering stomach. Physical cues often show the emotion before your mind can name it.
3. Take a slow breath 
   A single deep inhale and exhale can move your body out of stress mode and give your mind space to choose a response.
4. Ask questions
   Try “What is this emotion pointing to?” or “What do I need right now?” Curiosity creates choice, and choice creates clarity.
5. Pause before you act
   Even a brief pause can prevent reactive emails, interruptions in meetings, or miscommunications. Pausing gives you a chance to respond intentionally.

Emotional intelligence is not about getting rid of or trying to force any particular emotion. It is about learning to understand them so you can show up with clarity, steadiness, and compassion. When you do, your relationships at work become more honest, supportive, and human. By moving from reacting to responding, more space is created for collaboration, trust, and meaningful connection.

Take a few moments today to notice what your body and emotions are telling you. Even small observations can reveal patterns, give you insight into how you respond under pressure, and help you connect more effectively with others.

References

• Bechara, A., Damasio, H., Damasio, A. R., & Anderson, S. (1994). Insensitivity to future consequences following damage to human prefrontal cortex. Cognition, 50(1–3), 7–15.
• Coates, J., & Herbert, J. (2008). Endogenous steroids and financial risk taking on a London trading floor. Proceedings of the National Academy of Sciences, 105(16), 6167–6172.

Coates, J. (2012). The Hour Between Dog and Wolf: Risk Taking, Gut Feelings, and the Biology of Boom and Bust. Penguin.