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In Brazil, more than 10 million young people, between 15 and 29 years old, do not study or work, according to the IBGE (Brazilian Institute of Geography and Statistics). For many, the path to the job market is marked by anxiety and pressure, which can make this transition even more difficult.
In this scenario, emotional literacy – the ability to recognize, understand and manage emotions – has become an essential tool. But how can you develop it to ensure success and balance in your professional life? This is what experts explain below. Check it out!
1. Know your emotions
Self-knowledge is the starting point. Knowing how to identify what triggers anxiety or stress allows you to control your reactions in moments of pressure. “When young people understand their own emotions, they are better able to deal with difficult situations at work,” explains Wandreza Bayona, a specialist in Corporate Social Responsibility, focusing on developing and implementing programs for young people.
How to apply?
- Practice daily reflection on your feelings and identify patterns that may affect your performance;
- Use tools like emotional diaries or self-knowledge apps to monitor your reactions over time.
2. Learn to regulate emotions
Knowing how to control emotions in stressful situations is a crucial skill in the job market. “Simple techniques such as deep breathing and mindfulness can help to stay calm in moments of high pressure”, says Ariádny Abbud, psychologist at the Institute of Neuropsychology and Child Psychology (INPI).
How to apply?
- When you feel stress rising, try deep breathing: inhale for four seconds, hold for four and release for four seconds;
- Incorporate strategic breaks into your day to decompress and reorganize your thoughts.
3. Develop resilience
Resilience – the ability to bounce back from difficulties – is critical to thriving in a challenging corporate environment. “Knowing how to learn from mistakes and adapt quickly makes a difference in building a successful career,” says Wandreza Bayona.
How to apply?
- When facing an obstacle or failure, reflect on what can be learned and see the mistake as an opportunity for growth;
- Celebrate small victories that show your progress, even if it’s just how you handled a difficult situation.
4. Develop empathy
At work, empathy facilitates communication and reduces conflicts. “Young people who can put themselves in their colleagues’ shoes create a more collaborative and healthier environment”, reinforces Ariádny Abbud.
How to apply?
- Actively listen to your colleagues and try to understand their perspectives before responding;
- In conflict situations, ask yourself: “How would I feel if I were in this person’s shoes?”
5. Adapt to changes
The job market is constantly changing, and the ability to adapt emotionally to these changes can be a competitive differentiator. “Young people who are flexible and maintain emotional balance tend to stand out”, observes Wandreza Bayona.
How to apply?
- Accept that changes are inevitable and try to see them as opportunities, not threats;
- When a new situation arises, reflect on what skills you can develop to adapt better.
6. Communicate effectively
Good communication is an essential skill in the job market. “Clarity in emotional communication strengthens relationships and facilitates problem solving”, points out Ariádny Abbud.
How to apply?
- When you feel uncomfortable or insecure in a situation, express yourself clearly and assertively, without neglecting respect;
- Practice active listening to better understand others and respond in a balanced way.
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