Have you ever found yourself crying at work? You're not alone. According to a study by the University of Queensland, 40% of women have cried in the workplace at least once. Crying at work can be a difficult experience, leaving you feeling vulnerable, embarrassed, and unsure of how to proceed.
40% of women have cried in the workplace at least once.
However, it's important to remember that crying is a natural and normal human response to stress, and it doesn't mean that you're weak or incapable. With the right approach, you can use this experience as an opportunity to build resilience and enhance your professional development.
If you feel yourself getting emotional at work, it's essential to take a step back and breathe. Excuse yourself from the situation and take a few minutes to compose yourself. You can go to the restroom or step outside for some fresh air, or find a quiet space where you can collect your thoughts and emotions. Use this time to focus on your breathing and allow yourself to calm down.
Reach out for support
Don't be afraid to reach out to a trusted colleague, manager, friend, your employee assistance program (EAP) or family member for support. Talking about your feelings and experiences can help you process your emotions and gain perspective.
Communicate with your colleagues
If your crying was related to a work-related issue, consider having a conversation with your colleagues about what happened. Be honest and open about your feelings, and work together to find a solution that benefits everyone.
Build resilience
Use this experience as an opportunity to build your resilience and emotional intelligence. Reflect on what triggered your emotions and think about how you can develop your coping mechanisms in the future.
Be Prepared
If you know that a particular situation or conversation is likely to trigger an emotional response, it's essential to be prepared. Think about how you can communicate your emotions in a professional and constructive manner. This could involve writing down your thoughts beforehand, practicing deep breathing exercises, or visualising a positive outcome.
Seek Professional Help
If your emotions are impacting your ability to function at work or are interfering with your personal life, it may be time to seek professional help. A counsellor or therapist can help you develop coping strategies and manage your emotions in a healthy way.
Reframe Your Perspective
Instead of viewing crying as a sign of weakness, try to reframe your perspective. Crying at work is a natural response to stress, and it shows that you care deeply about your work and your colleagues. It takes strength and courage to express your emotions openly.
Be Honest with Yourself
Acknowledge and accept your emotions. Be honest with yourself about what triggered the tears and why you are feeling the way you are. Once you understand the root cause of your emotions, you can work on strategies to prevent a similar situation from happening again.
Crying at work should never be used as a way to manipulate or gain sympathy from your colleagues. If you find that you're crying frequently or struggling to manage your emotions, it may be beneficial to seek professional support.
The key to bouncing back after crying at work is to stay positive and focus on your personal and professional growth. By using this experience as an opportunity to build resilience and enhance your emotional intelligence, you can become unstoppable in your career.
Helpful links
- Women of the World: Stories of Multicultural Women Authentically Overcoming Challenges Paperback
- Own Your Game: The Ultimate Playbook for Women in Leadership: Strategies for Developing Your Leadership Style, Overcoming Challenges, and Achieving Success on Your Own Terms Kindle Edition
- Trust Yourself: Stop Overthinking and Channel Your Emotions for Success at Work Audiobook – Unabridged
- Self-Care For Black Woman’s Emotions: A Work Book for Powerful Mental Health. Taming Your Inner Critic, Boosting Your Self-Esteem, And Healing Yourself Paperback