Managing Emotions at Work: Tips for Staying Composed

Today, I want to address a common concern: How can you avoid crying at work?

While I believe that expressing emotions should be acceptable everywhere, I understand that it’s not always the case, especially in a professional setting. So, let’s delve into understanding the root causes of these emotions and explore practical techniques to manage them effectively.

Understanding the Root Causes

Emotions are like road signs, guiding us to something meaningful. Sometimes, they signal a basic physical need, such as lack of sleep, inadequate nutrition, or the need for more self-care. In the case of the woman who asked about not crying at work, she had recently become a mother, which likely meant sleep deprivation and limited personal time. So, it’s essential to address these basic needs when tears well up.

Additionally, emotions can be reactions to beliefs we hold about ourselves or the world. For instance, beliefs like “I’m not good enough” or “I can’t handle this” can trigger emotional responses, especially in high-stress situations. Paying attention to the words you use to speak to yourself can help identify these beliefs. Once recognized, you can work on changing them into positive mantras like “I can do this,” which can help calm overwhelming emotions.

Practical Techniques for Composure

Now, let’s discuss some practical techniques to maintain composure at work when emotions threaten to overwhelm you:

  1. Distraction: When you feel your emotions welling up, try distracting yourself. Notice three things you see, or hear in your surroundings. This simple exercise can shift your focus away from the emotional triggers.
  2. Positive Mantras: If you have identified certain beliefs that trigger emotional responses, have a mantra ready. Repeating phrases like “I am good enough” or “I’ve got this” can counteract negative beliefs and help you regain control.
  3. Deep Breathing: Breathing is a powerful tool for managing emotions. Slow, deep breaths signal to your body that everything is okay, calming your stress response. Breathe into your hips to connect with your body consciously.
  4. Breathe in the Emotion: This technique involves breathing in the emotion through your heart, acknowledging it, and then breathing it out to release it. While this might not be suitable for public speaking situations, it can work well in meetings or when you’re not the center of attention.

In a perfect world, we would be able to express our emotions openly and honestly at work. However, the reality is often different. Managing your emotions doesn’t mean suppressing them or equating it with professionalism, but it can help you navigate challenging situations more effectively. Remember, it’s essential to be gentle with yourself and practice compassionate curiosity towards your emotions. They are indicators, not judgments. Sometimes, they simply signal a need for self-care or a change in your approach to work.

If you have more questions or found this information helpful, please feel free to reach out. Don’t forget to like and subscribe if you enjoyed this video. Thank you for joining me on this journey of understanding and managing emotions in the workplace.

If you wish to take this journey further, please consider buying my book: The Good Thing About Mortar Shells: Choosing Love Over Fear.

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If you have enjoyed this article and would like to take this journey further, check out my book The Good Thing About Mortar Shells: Choosing love over fear”.