Magill Counseling Associates, LLC - Blog #PerceptionMagill Counseling Associates, LLC - Blog #Perceptionhttps://www.magillcounseling.com/blogs/tag/perceptionTue, 17 Mar 2026 02:26:24 -0700http://zoho.com/sites/<![CDATA[Dealing with Difficult Emotions, Part 2]]>https://www.magillcounseling.com/blogs/post/dealing-with-difficult-emotions-part-2In managing difficult emotions, first figure out what's bothering you. Find a plan. Use coping skills, and find acceptance. Lastly, look ahead to see if it can be prevented.]]>

Recently, Jack was feeling extra stressed after receiving an email from his boss requiring a meeting later in the day with no reason or explanation provided.


Jack examined his emotions to try to determine some of the "why" behind what he was feeling.


He figured out the reasons for some of his big emotions, but what should he do next?


Steps to Take after Identifying the Emotions...

ASK YOURSELF...
1) Is this something that I can control or do something about? 
If the answer is yes, then determine what it is you CAN do about it.  Then develop a plan and take care of it.  Most of the time, once the trigger is addressed, the emotions will dissipate.

If the answer is no, and this is NOT something within your control, then determine what can be done to mitigate the impact it has on you. 

Removing yourself from the situation entirely may be the best option.  Other times, a good strategy is utilizing coping skills.  These skills may look different based on the situation and environment.  Work coping skills may be different than skills used at home or while driving.  The important thing is to find something that you can do to help make the situation a little bit easier. Try calling a friend, going for a jog, or immersing yourself in a hobby.  Even taking a few minutes to slow down and take some deep breaths might be enough to shift your perspective.

2) How do I prevent this from happening again?

Back to Jack...

Jack figured out the "why" behind some of the big emotions he was experiencing.  While the upcoming meeting with his boss was NOT in his control, he chose to utilize some coping skills to lessen the impact of his emotions.  He focused in on his work tasks and other work interactions for the remainder of the day until the meeting time arrived.  He acknowledged his apprehension and anxiety, but after a few calming breaths and creating a plan for his work day, he tackled his tasks and re-directed his focus to the work in the moment and not the unknown in the future.


In managing difficult emotions, first figure out what's bothering you.  Next, find a plan and tackle it.  If it's not something within your control, utilize coping skills and find acceptance.  Lastly, look ahead to determine if there are steps that you can take to prevent a repeat situation in the future.

The content above is based on the information provided from the youtube video by Robert Magill (see below); it has been edited and arranged by Joy Bundy.

]]>Fri, 11 Nov 2022 14:00:01 +0000<![CDATA[Dealing with Difficult Emotions]]>https://www.magillcounseling.com/blogs/post/Difficult-EmotionsEmotions are an integral part of our everyday life. Becoming aware of the emotions and how they interact with our perceptions can lead us to healthy ways of navigating the difficult emotions we encounter.]]>

Jack was having a horrible day.  The moment he got to work, he saw an email from his boss indicating that they needed to have a talk, but no reason was provided.   Jack felt incredibly nervous.  The day continued to spiral downward from there with interactions with his co-workers, and he couldn't understand why.


He was dealing with some difficult emotions that clouded his perspective on everything else.

Dealing With Difficult Emotions...

What could help Jack with his emotions?
1) Recognize the emotion. 
What is he feeling, thinking, or experiencing that is getting in his way?  He was afraid of meeting with his boss.

2) Identify the cause. 
What is causing that emotion? Fear...but why?  Is he afraid of losing his job, getting transferred, maybe getting a promotion that he didn't want, or maybe he just wanted to avoid a potentially uncomfortable conversation.

3) Figure out what is in your control. 
What can he do about it?  CAN he even do anything about it? He can't change the meeting.  He can't change the topic.  Are there things that ARE in his control?

Back to Jack...

Jack got to work and got an email from his boss.  His boss wanted to meet later in the day. 

Jack realized he was afraid about the meeting because he didn't know what the meeting was about.  He also realized he couldn't control the meeting, but what he could do was make sure his performance is where it should be and that he has answers prepared for potential concerns his boss might bring up.  As far as his co-workers, no one else knew he was meeting with the boss later, so he decided to try to go about his day as if the meeting wasn't scheduled.  He needed to focus on his usual tasks until the meeting occurred. 



Emotions are an integral part of our everyday life.  Becoming aware of the emotions and how they interact with our perceptions can lead us to healthy ways of navigating the difficult emotions we encounter.

The content above is based on the information provided from the youtube video by Robert Magill (see below); it has been edited and arranged by Joy Bundy.

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