Dealing with your own frustrations and emotions in the workplace course
On this course you learn techniques for handling your emotions and frustrations in the workplace more effectively, staying calm and responding consciously in difficult situations.
NRTO quality markFree cancellation up to four weeks before the start, so feel free to book now.
In brief. Managing your own frustrations and emotions in the workplace is a 2-day classroom course. You can attend it in Amsterdam, The Hague, Utrecht and Eindhoven or online, in a group of no more than 8 participants. The price is € 1250,- excl. VAT per participant, including course materials, lunch on location and a certificate of attendance. We also deliver this course for a team or department in-company.
- Calm and control when emotions run high
- Stronger relationships with colleagues
- Choose how you respond, there and then
- More self-confidence and inner balance
- Resolving conflicts with empathy and respect
Your trainer: Rob, Christy, Joris or Marjorie 857 evaluations in total, averaging 8,8. View the trainers
Anger and frustration at work drain your energy and put relationships under pressure. In this course you will be given practical techniques to handle your emotions, stay calm and consciously choose how you respond. You will work on self-insight, communication and lasting behavioural change.
Description
Anger and frustration are part of the job, but the way you deal with them makes all the difference. In this course you are given techniques for dealing effectively with your own emotions and frustrations in the workplace.
You learn to stay calm, to recognise warning signals in time and to consciously choose how you respond instead of being led by impulses. Using the iceberg theory and the frame of reference, you gain insight into facts versus interpretations, which teaches you to look at situations from several perspectives.
You also give attention to self-knowledge: why do you become frustrated, what do those emotions do to you and how do you raise anger in a constructive way? With assertiveness, positive communication styles and conflict management techniques you build calmer and more pleasant working relationships.
Topics
- Negative effects of frustration and anger
- When is anger justified?
- Calming methods
- Continuing to think rationally
- The communication model and positive communication styles
- Non-verbal and verbal communication
- The iceberg theory: facts and interpretations
- Frame of reference: understanding yourself and others better
- Being assertive
- Your own emotions, thoughts and feelings
- Conflict management techniques
- Giving and receiving criticism
- Expressing frustrations and emotions effectively
- Building self-confidence
- Life balance and its effect on your emotions
- Showing empathy
- Do's and don'ts
- Role plays (with an actor if required)
Result
After this course you will recognise the signs of mounting frustration in time and be able to consciously choose how you respond, instead of being carried away by an impulse. You will know how to stay calm under pressure and how to look at a situation from several points of view.
You gain a better understanding of where your anger comes from and what it does to you. This allows you to raise frustrations in a constructive way, without damaging the relationship with your colleagues or manager. You apply assertive communication, give and receive criticism constructively and show empathy in difficult conversations.
The result: more peace of mind, stronger working relationships and a more pleasant working day for yourself and the people around you.
Target audience
This course is intended for anyone who sometimes finds it difficult to stay calm at work. Whether you are quickly irritated by a colleague, bottle things up until the bucket overflows, or simply want to learn to respond more consciously to difficult situations: this course gives you tools to get a grip on your own frustrations and emotions.
Teaching method
During the course we alternate between concrete experience, experimenting with behaviour and techniques, reflection and exploring theory. This means the programme suits a variety of participants. There is plenty of action in the course, so that you actually experience the effect of new behaviour. This makes it possible to recognise success. In addition, we emphasise that everyone is responsible for their own development and takes ownership of it. We invite you to reflect continuously and to make connections with your own practice. Our aim is to increase your insight and to let you make the translation to your own situation. That increases the chance of genuine behavioural change.
Prior knowledge
No specific prior knowledge is required for this course. It does help if you are open to self-reflection and prepared to take a critical look at your own behaviour and reactions. An eager and enquiring attitude is all you need to bring.
Comments
You can also take this course one-to-one, so that you can practise situations from your own working practice in a safe setting. Would you like to take part with a team? Then ask about the options for a tailored in-company version.
Practical information
- Number of days
- 2 days
- Course times
- from 10 am to 5 pm
- Teaching hours
- 12 hours
- Education level
- Suitable for all levels
- Preparation time
- None
- Included
- Course materials and lunch on site
- Certificate
- At the end of the course you will receive a certificate of attendance
- Cancel
- Free up to four weeks before the start (cancellation terms)
Language
The course is given in Dutch as standard. The trainer speaks English. English-language course materials can be used. If at least 3 participants register, the course can also be given entirely in English.
In-company
Would you like to organise this training for a whole group or several groups? This can be cost-effective. For example, we can tailor the content entirely to your organisation, and training a whole group is also cheaper.
Are you looking at large numbers of participants or a complete academy? That involves a great deal. Consider planning and communication, for example, or identifying and agreeing the objectives and content of the training. Or differences in level, feedback mechanisms and safeguarding. Fortunately, Learnit has extensive experience in this field (more than 25 years) and we are happy to help you through this process.
Request a quote More about Dealing with Your Own Frustrations and Emotions in the Workplace in-company
All start dates
2 training days. In order of date.
- Tue 3 & Tue 17 November 2026 Amsterdam · 10:00–17:00 Enrol
- Tue 24 Nov & Tue 8 Dec 2026 Eindhoven · 10:00–17:00Free cancellation until 27 October Enrol
- Tue 15 Dec 2026 & Tue 5 Jan 2027 The Hague · 10:00–17:00Free cancellation until 17 November Enrol
- Wed 3 & Wed 17 February 2027 Amsterdam · 10:00–17:00Free cancellation until 6 January Enrol
- Tue 23 Mar & Tue 6 Apr 2027 Online · 10:00–17:00Free cancellation until 23 February Enrol
- Tue 23 Mar & Tue 6 Apr 2027 Utrecht · 10:00–17:00Free cancellation until 23 February Enrol
No suitable start date? Send us a date request, and we'll look at the options together.
This course for your team?
Plan your own group on a date that suits you, at your office, at our premises or online. We tailor the content to your day-to-day work, and training a whole group is cheaper than individual bookings.
- Your date and location
- Tailored content
- Multiple groups or an academy are also possible
- More than 25 years' experience
The trainers for this course
Ratings from participants after completing their course, across all courses by this trainer.
What others say about this course
Dealing with Your Own Frustrations and Emotions in the Workplace course: average 8.6 from 10 reviews
“In a safe environment I was able to discover the source of my frustrations and gain insight into my own behaviour. As a result, I now know better how to name the situations that trigger my frustrations, so that I can respond professionally.”
“This course offers deep insights into the story behind certain forms of behaviour. Why do I not respond adequately in some situations? You do have to be willing to open up and go very deep. That is sometimes painful and takes a lot of strength, but it produces good results. I can wholeheartedly recommend the course.”
“The course is of a high standard. The pace is good, there is plenty of variety, and the set-up and professionalism are good too. Some of the exercises could have been a little more extensive for my liking.”
“I always find this difficult to describe. But my impression of the course was very surprisingly positive. I get a great deal out of it. And I would recommend it to everyone.”
“I didn't know what to expect from the course and was pleasantly surprised by the pleasant way in which the trainer delivered it. It is also good to be in a small group with people you don't know and who come from completely different fields.”
"'The location was absolutely great. Step off the train and you're there. I also thought the content was fine. Familiar little models, but good to refresh them once again.'"
“An instructive course that is suitable for everyone and should be included as standard in the induction of new employees. The course material provides insight into people's behaviour, the possible consequences of that behaviour and guidelines for communication.”
"In theory you often know how things work and what you would like to improve about your behaviour. But it is only by experiencing it and practising in role plays that you really find out on which points you undermine yourself and what does work. So a course is definitely worth it if you want to progress in your learning!"
“Good course that produces self-reflection. The trainer responds well to participants' practical experiences and gives advice and tools.”
“Excellent course and very easy to put into practice! The Rotterdam location is very easy to reach by train! You are inside the building in a matter of seconds.”
“I thoroughly enjoyed these course days. What I found most remarkable was the insight you gain into your own behaviour and how it comes across to others. The fact that you provoke the opposite in people from what you want to achieve is something I could not see myself. A real eye-opener was drawing the 'problem'. This turned it into something very simple and small, something you could take in and get to work on. Ultimately you will mainly have to work on yourself and want to change. This course has inspired me to really go for it. The theory may not have been all that new, but the way the course was delivered and the tools you are given flipped a switch for me to start working on myself.”
"In the course you first learn how you come across to others, and that is genuinely different from what you often think yourself. That impression determines how a situation can unfold. Whether you end up in an argument, achieve your goal or stay in control of the situation, and so on. I found it a real eye-opener."
"A course like this is good for everyone, certainly because you also learn a lot about the way you communicate."
Training formats
Classroom
2 days€ 1250,-- Pleasant venue with a good trainer
- Small groups
- Inspiring and motivating
In-company
Bespoke trainingOn request- 100% for your group
- Bespoke training
- At your place or ours
Workshop
Up to 4 hours for groupsOn request- Suitable for events
- Interactive and inspiring
- Large groups too
Private training
At our place or yoursOn request- 100% just for you
- Achieve a lot in little time
- Whenever you want
Frequently asked questions
Can I cancel free of charge?
Yes. Up to four weeks before the first day of the course you can cancel free of charge, without giving a reason. You then receive a credit note or, if you have already paid, a refund. If you cancel later, you pay part of the course fee: 25% between four and two weeks before the start, 75% in the two weeks before it and 100% in the final week. Moving to another start date is free of charge up to two weeks before the start, after that 50%. Sending a colleague in your place is always possible. Read the cancellation terms.
Who is the Managing your own frustrations and emotions in the workplace course suitable for?
Which topics are covered in the Managing your own frustrations and emotions in the workplace course?
Is any prior knowledge required for the Dealing with your own frustrations and emotions in the workplace course?
What is the delivery format of the Dealing with Your Own Frustrations and Emotions in the Workplace course?
Do you receive a certificate after the Dealing with Your Own Frustrations and Emotions in the Workplace course?
What does this course give you that you would not learn from a book or e-learning on emotion regulation?
When should you opt for this course and when is coaching or therapy a more logical route?
How will I know after this course whether I really deal with my frustrations at work differently, or is that hard to measure?
How does this course compare to a mindfulness or stress management course if my main problem is frustration at work?
What is the difference between this course and a course on assertiveness or conflict management?
Does this course also work if my frustrations mainly stem from one specific colleague or manager, or is that too personal for a group course?
What does the Dealing with your own frustrations and emotions in the workplace course cost, and how long does it take?
You can find the current price at the top right of this course page, along with the schedule, location and delivery format. For in-company or bespoke courses we are happy to provide a quotation on request.
Next start date: Tue 3 & Tue 17 November 2026 in Amsterdam
Free cancellation up to four weeks before the start, so you can secure a place now.