Every one of us can get emotional depending on the situations we find ourselves into. Showing emotions lets people know that you aren’t heartless and that you understand what is going on.

While this can be good in some occasion, showing emotions or letting your emotions affect you at work can be dangerous. If our emotions get the better out of us, our productivity is affected. It may also cause you to lose deals because your potential clients and partners would see your show of emotions as a weakness.

If you are having problems with your emotions, here are some ways to regulate them while you are at work.

#1 Know which situations or work environments trigger your emotions

If you are aware of the situations and environments that usually gets you emotional, try your best to avoid it.

If you find yourself visibly nervous when meeting clients in the office, you can set up business meetings in areas you feel comfortable in like cafes and restaurants.

Emotions can influence the way you think so you will need to find the right environments to help you control it.

#2 Adjust your emotions based on the tasks you have before you

Before you set yourself on a task, make it a point to calibrate your emotions to fit that task before you.

For example, if you are given something creative to do, you should think positive and think of ways on how you can release that creativity. Of course, you will need to adjust if the task isn’t something you like.

For example, if your boss told you to work on something technical, you have to be neutral about your dislike and do the work as it is. Remember, in our jobs, there are always tasks that we don’t enjoy doing. As long as those tasks doesn’t comprise more than 30% of your job scope, you should try to accommodate and give it your best.

#3 Do not bottle your emotions as much as you can

They say that when you bottle up your emotions, you will end up burning yourself out. When this happens, it can be dangerous for your career and your health. If you feel like your emotions are getting too strong, speak to your mentor or friend you can trust.

You can even reach out to your HR to talk about your concerns and issues. If you are not that confident, find an outlet or sounding board that will help you vent those emotions out.

#4 Reappraise situations to make it more positive

If you are the type of person who gets emotional based on the events you have to take part in, reappraise each situation before doing it. For example, if you need to work with someone who you don’t like, don’t show your discontent. Ask yourself how you can make the situation better and discover what you can learn from it.

#5 Respond to your emotions

If you are triggered by something, the emotional side of your brain will influence your response. When this happens, try your best to see the warning signs you are heading to this route.

For example, if you get emotionally triggered by an email from a colleague that you dislike, don’t respond to their email immediately. Cool yourself down first and get your mind to get rid of those bad thoughts you have before drafting your email. Get someone else to vet your email if it is not confidential to make sure that the tone and use of words are appropriate and professional.

#6 Apologize when you make an outburst

There will be times you just can’t help but scream out what you are feeling. When this happens, apologize to the person before you and the people who heard your outburst. You do not have to tell them why you reacted that way.

Just saying you are sorry can go a long way. Remember to be sincere.

#7 Do not bring any negative thoughts and emotions at home

At the end of the day, don’t let those negative thoughts and emotions come with you at home. It will only cause you to be overwhelmed with the emotions that will welcome you when you get back home.

Make it a point to relax and calm your nerves so when you get home, you won’t accidentally break down at home.


Our emotions can play a big role in our quest to be successful in the career we chose. While there are times that we have to hide these emotions, there are also times we can let it shine.

With the tips above, I hope that you will be able to understand how you can keep your emotions in check while you work for your future.

For more tips to advance your career, check out these articles:
The Importance Of Family Support When You Are Advancing Your Career
Guest Post: How to stay afloat as an old person in a tech world?
Taking The Next Step Forward In Your Career

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39 replies on “7 Ways to Control Your Emotions at Work

  1. #7 is a very good piece of advice. To add: if you have an email app on your phone (e.g. Gmail), don’t sync it with your work email address. Do yourself a favor: avoid the frustration when you clock out and leave the work where it belongs — in the office.

    Liked by 11 people

  2. When it comes to emotions stuff men are really vulnerable because of stereotype and assumptions which leads to men’s getting more frustrated than women’s so guys let’s make it an OK norm for men to speak openly and express their emotions just like women’s do. Please!


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