In high-conflict arbitration cases, it’s easy to get caught up in the emotions of the situation. These emotions can often lead to irrational behavior, poor decision-making, and a lack of focus. That means managing your emotions during these times is critical for a successful outcome.
Consider these seven ways to manage your emotions during a high-conflict arbitration case.
Identify Your Emotions
The first step to managing your emotions is to identify them. Emotions can be complex. It can be challenging to determine exactly what you’re feeling. Take some time to reflect on your emotions. Are you feeling angry, frustrated, or overwhelmed? Once you’ve identified them properly, you can start to address them either on your own or with the help of a professional.
Practice Mindfulness
Mindfulness is an effective technique for managing your emotions. It involves being present in the moment and observing your thoughts and feelings without judgment. When you’re in a high-conflict arbitration case, it’s easy to get caught up in the drama. Then you may lose sight of the bigger picture. Practicing mindfulness can help you stay focused and grounded. Try taking a few deep breaths and centering yourself before entering the arbitration room. During the hearing, focus on your breath and do your best to stay present in the moment. Concentrate on what’s happening NOW, not what transpired in the past or will happen in the future.
Take Breaks
Arbitration hearings can be long and stressful, so it’s essential to take breaks when you need them. If you feel yourself getting overwhelmed, take a few minutes to step outside and get some fresh air. Go for a walk, grab a cup of coffee, or simply sit quietly and relax. Taking breaks can help you recharge and return to the hearing with a fresh perspective.
It’s okay to ask for a break. The arbitrator understands that these can be high-stress situations for everyone involved. He or she wants everyone to be at their best as the process proceeds. They will, in most cases, gladly grant a few minutes for all parties to regroup and take charge of their emotions.
Practice Self-Care
Self-care is crucial when you’re in the middle of a high-conflict arbitration case. Make sure you’re taking care of yourself physically, mentally, and emotionally. Eat healthy foods, exercise regularly, and get enough sleep. Practice relaxation techniques, such as yoga or meditation, to reduce stress. Make time for activities that bring you joy, such as reading a book, knitting, watching TV, or spending time with loved ones.
Taking care of yourself will help you stay calm and focused and remain on an even keel. You’ll be less likely to speak out inappropriately or to let your emotions run the show, so to speak.
Seek Support
It’s essential to have a support system in place when you’re going through a high-conflict arbitration case. Talk to friends or family members who can offer you emotional encouragement. You may also want to consider seeing a therapist or counselor who can help you work through your emotions and provide you with coping strategies. Having a support system can help you feel less alone and more empowered to deal with the situation.
Reframe Your Perspective
The way you view a situation can have a significant impact on your emotions. Instead of focusing on the negative aspects of the case, try to reframe your perspective. Look for the positive aspects, such as the opportunity to learn and grow from this experience. Also try to focus on the bigger picture. Remind yourself of your long-term goals and what you hope will result from this process. Reframing your perspective can help you stay motivated and optimistic during the procedure.
Set Boundaries
Finally, it’s crucial to set boundaries during a high-conflict arbitration case. This includes boundaries with the other party as well as boundaries with yourself. Communicate your needs and expectations clearly and assertively. Don’t be afraid to say no to requests or behaviors that make you uncomfortable. Set limits on your time and energy and prioritize your well-being. Doing this can help you feel more in control and less overwhelmed by the situation.
Remember, managing your emotions during a high-conflict arbitration case is critical for everyone’s success. By considering the seven suggestions listed here, you can stay calm, focused, and emotionally balanced during the process. Remember that the arbitration process will be hard. But being prepared to tackle your emotions will not only help make it through that procedure but will likely help you come to a better solution that benefits all parties.
For more information about our on-staff mediators and arbitrators and how these processes can help you, call the offices of Dr. Ellie Bolgar at 604-371-0198