Crying shame? How to navigate your emotions in the workplace  

1. Hit the “pause” button

Next time you feel overwhelmed to the point of tears in the workplace, pause, take stock, and cut yourself some slack. Take time to identify what led to your response.

2. Acknowledge your emotions

Instead of blaming yourself for the tears, accept that your feelings are valid and part of being human, and recognize them as a signal that something important is at stake. This self-compassion will help you move forward with clarity.

3. Reflect on your triggers 

Understanding the root cause can help you address the issue more effectively. It is important to recognize that you may be responding to things based on past experiences, and they may not be relevant to your current circumstances. To navigate the here and now, you first need to understand your own emotions.

4. Prioritize what’s most important 

When you’re experiencing strong emotions, it can feel like everything is important, and feeling overwhelmed can create a lot of noise and internal confusion, as well as inconsistent behavior and poor decision-making. Ask yourself what’s the most important thing to you right now. If you focus on this, will your emotions be manageable? What will be the benefit, and how will you feel?

5. Communicate your needs

After the moment has passed, consider having a conversation with your manager or peers about what you might need to feel supported. For instance, you might say: “I felt emotional during that meeting because I care deeply about the project. I’d appreciate more time to discuss my perspective.” Clear communication fosters understanding and prevents misunderstandings.

6. Develop coping strategies

While it’s important to embrace emotions, having tools to manage them in high-pressure situations is also crucial. Techniques like deep breathing, pausing to gather your thoughts, and briefly stepping away can help you reset.

7. Plan in advance

Preparation is also key. Identifying your triggers allows you to plan. Try requesting agenda topics in advance, completing pre-readings, and understanding stakeholder priorities. Being aware of the culture and dynamics at play can further enhance your ability to navigate challenging moments.

8. Leverage support systems 

Share your experiences with a trusted colleague, mentor, or coach. They can offer perspective, advice, or simply listen, helping you process and move forward with confidence. If you often cry in meetings, consider reflecting on your approach. What role do you play in these settings? What role do you want to play? Do you feel like you’re flying solo or part of a team? If you feel isolated, focus on strengthening your network and seeking support from others to foster a sense of collaboration and shared responsibility.