Who amongst us hasn’t ever cried at work? This happens to both women and men, and I’ve had my share of moments that taught me about emotional vulnerability in professional settings.
Personal Stories
Early in my career, my boss suggested a native English speaker review my newsletter content. I felt insulted and undervalued—I was proud of my language skills and working under demanding circumstances with long hours, minimal support, and two young children at home.
Another time, when offered a challenging leadership role with three teams to build while colleagues received more resources, I became emotional during a conversation with my manager. It was a mix of shock, relief, and embarrassment when he agreed to allocate additional headcount.
These moments taught me a lot about emotional vulnerability in the workplace. It’s not about weakness; it’s about the intense pressures we face and the human capacity to feel deeply.
Managing Overwhelming Emotions: Five Techniques
1. Deep Breathing
Inhale for four counts, hold for four, exhale for four. This activates the parasympathetic nervous system, helping to calm your body’s stress response.
2. The 4-7-8 Technique
Inhale for 4 seconds, hold for 7, exhale for 8. This technique is specifically designed to reduce anxiety during emotional stress.
3. Mindful Awareness
Acknowledge your emotions without judgment. This creates space between feeling and response, giving you more control over how you react.
4. Step Away
Take a brief walk or find a private space. Sometimes physically removing yourself from the situation is the best way to interrupt emotional buildup.
5. Understand Your Brain
The amygdala handles emotional processing and can become hyperactive under stress. Breathing exercises help regulate it, allowing the prefrontal cortex—the rational part of your brain—to regain control.
Final Thoughts
Showing emotions is acceptable—we’re human. But having tools to manage them helps maintain professional composure when needed. These techniques aren’t about suppressing emotions but about empowering ourselves to handle emotional challenges with grace and resilience.