Five Tips for Combating Negative Emotional Contagion

Most people have some coworkers they enjoy working with, and others they would rather avoid altogether. There are some people who make even the most demanding and challenging projects more fun and rewarding, people who always seem to lift the mood of the team and get everyone rallied around doing great work. And there are others who throw a metaphorical wet blanket over everything as soon as they enter the room. They drag in a cloud of negativity and are focused on how everything won’t work, rather than how it could. Do you know people like this?

While some of your work might be individual and completely dependent on you alone, most of us have at least some times when we must work with others. Being aware of emotional contagion is the first step in avoiding being swept away by it.

Researchers have studied the effect of emotional contagion on groups and in the workplace and define emotional contagion as “the transfer of moods among people in a group.” The influence of positive emotional contagion is linked to improved cooperation, decreased conflict and increased perceived task performance. Negative emotional contagion is linked with the opposite: less cooperation, more conflict and, I would hypothesize, less productivity and creativity. Studies have found women are more susceptible to emotional contagion (both positive and negative emotions) than men, explained in part because women are raised to be more emotionally responsive and expressive than men in our culture. Understanding the impact of emotional contagion is important for the individual and managers who wish to foster a positive and efficient workplace.

Here are five tips for combating negative emotional contagion in the workplace:

1. Be aware of your own emotions – as well as what’s NOT yours. Being conscious of what you’re feeling is a critical first step. If you’re not currently in touch with your emotions, begin by scanning your body and seeing where you have tension and ask yourself, “What am I feeling?” If you notice something you can’t easily define, ask yourself if this is your feeling or someone else’s that you may have picked up on.
2. Be authentically you. While we all would rather be positive and inspire others all the time, it’s just not realistic that you will always be in a positive mood. Sometimes life throws us curve balls (or wrecking balls) and you’re going to have bad days. Acknowledge this, to yourself and if appropriate, to your coworkers. Emotional contagion research shows that people pick up on nonverbal cues even when individuals are trying to mask how they feel, and being honest and authentic is going to engender more trust and credibility.
3. Give yourself a Reset. I call these my “non-smoking breaks.” Just a few minutes to get up from my desk, stretch, breathe deeply and get re-centered. Three deep breaths can be very cleansing. You can also get your muscles engaged to clear emotions by taking a brisk walk, jumping up and down, dancing, or shaking your hands as if you were shaking water off them. (Depending on your situation, some of these may be more challenging to do in the workplace!)
4. Recognize what you’re focusing on. There will always be positive and negative. Which are you focusing on? What you focus on will encourage more of the same, so notice where you’re putting your energy and attention and adjust if needed.
5. Have fun! Add in fun times, fun activities or items into your workplace. I have a Jibber Jabber doll in my office that makes a ridiculous sound when you shake its neck that is guaranteed to make someone go from frustrated to laughing. Find ways to add in humor and light-heartedness to help elevate your mood and others.

I’d love to hear if you have additional tips for avoiding negative emotional contagion – please add in your experiences in the comments.