A 3 Step Process to Deal With Negative Emotions as an Entrepreneur


If you’re like me, you’ve probably had your fair share of ups and downs while being an entrepreneur. There are moments when everything is going well and then the very next moment it seems that everything has gone wrong. The bitter truth is that it will continue to be a rollercoaster ride but how we as an entrepreneur deal with negative emotions can change our lives for the better.

Have you ever thought about why you tend to think more about negative emotions than positive ones?

Our brains are wired to think of most things with a negativity bias. This is because this way of thinking was very useful when humans had to struggle for existence. Nowadays this kind of thinking is more harmful than helpful. To change these negativity biases, you need to retrain your brain to see it in a more logical way.

There are many different types of negative emotions that a person can feel. Examples include: despair, anger, sadness, hopelessness, fear, uncertainty and anxiety. These are some of the most common negative emotions that people feel while doing business. There are other negative emotions as well.

Essential Qualities to Deal with Negative Emotions

There are certain qualities you must possess if you want to deal with negative emotions effectively.

These are the qualities you should have:

  • self awareness
  • Reflection
  • reframing

Being self-aware is important because it will allow you to identify exactly what negative emotions you are feeling. It is important to have the ability to reflect. Whenever negative feelings occur, you should have the ability to reflect and see why these feelings are happening. Being good at reflection means that you can emotionally remove yourself from the situation and not connect to it.

Reframing is also another quality you must possess where you can turn negative experiences and thoughts into positive ones. We’ll talk more about reframing later. Now let’s talk about the steps you need to take to manage these feelings.

“Negative feelings like loneliness, jealousy, and guilt play an important role in a happy life; Those are big, shining signs that something needs to change.” – Gretchen Rubin

Here are the steps you need to take to manage negative emotions:

  • accept the feelings
  • understand feelings
  • reframe feelings

accept the feelings

The first step is to describe how you feel. Take a deep breath and actively acknowledge your feeling. Once you have narrowed down your emotions, you can start asking yourself some questions.

Remind yourself that you cannot control what thoughts and feelings come through your mind.

Ask yourself these questions:

  • How do I feel right now?
  • What is happening?
  • How is this affecting me?

Asking yourself these questions will help you increase your awareness of your feelings. Once you know the answers to these feelings, you can move on to the next step.

understanding your feelings

Now is the time to understand your feelings. This is where you ask why you are feeling this emotion. You do this through a series of guided inquiries.

  • Why am I feeling X (insert negative emotion)?
  • What is this feeling trying to tell me?
  • What can I do now to change this feeling?
  • What can’t we do now to change this feeling?

You are now ready for the final step, redefining emotions.

reframe feelings

Reframing is a powerful tool that allows you to see things differently. This is what the literal meaning of reframe is. Reframing will take longer than the previous steps, so it’s normal to repeat this part over and over again.

To reframe, you can ask yourself questions like:

  • How could I have seen it differently?
  • What if I reacted the opposite way?
  • What steps do I have to take to see it differently?
  • What can I learn from this experience?

This process requires you to do it several times. Repeat until you no longer have this negative feeling.

Learning how to deal with negative emotions is a skill that can be learned and perfected over time. The more you work on this skill, the better you become at it.

The important thing to remember when dealing with negative emotions is that they are a natural part of being an entrepreneur. Don’t try to avoid them. Let them come and use this simple three-step process to manage them. As long as you take the time to acknowledge, understand, and redefine your feelings, it will be easier for them to walk away.