Boy Crying

How to Stop Yourself From Crying a River at Work

Crying at work is common, especially for women. That’s not my stats, a survey showed that 41% of women admitted crying at work compared to 9% of men.

Boy Crying

We can stop this from happening as much as possible and that’s what I want to help you with today.

Because crying in front of coworkers can be extremely embarrassing, uncomfortable and can make you cry even more.

In this article I’m going to show you some techniques you can use when feeling emotional and to stop you getting to that crying stage.

Why We Cry at Work

Crying is our bodies response to an emotional feeling. This can be anything from stress, anger, sad, frustration, fear, shock, etc.

Of course anything can happen in the workplace. A lot of them are unsuspecting things like the boss yelling at you, a project not completed on time, coworkers bullying you, etc.

This causes you to go into an emotional state which causes tears to come on.

However, there are ways to avoid this and rewire your body to not eliminate crying altogether, but to stop it as much as possible.

6 Ways to Stop Crying at Work

1. Shift Your Thoughts

In my opinion, the best way to avoid crying is to shift your thoughts.

When you’re about to cry, you’ll be thinking about the very thing that’s making you upset. Constantly thinking about it will make you burst into tears.

I’m not a crier but I do know how to get a burst of confidence which I use every day. It stops me from feeling nervous or anxious.

When I start feeling uneasy I instantly shift my thoughts to something totally unrelatable. I usually think about working out (my hobby) or something fun I’m going to do later in the day.

For you this might be running, playing a sport, or just something you find very funny. Think about how happy you’ll be as soon as you walk out of work for the day 🙂

Pro tip: Shift your thoughts as soon as you feel emotional. Don’t wait until tears come on because by then it might be too late.

2. Remove Yourself from the Situation

If the above method doesn’t work, removing yourself from the situation might not stop you from crying altogether but you’ll feel much better crying alone.

Go to the bathroom, even if it’s an important meeting, people user the bathroom all the time and you’ll be able to avoid crying in front of everyone else.

3. Treat Every Problem as a Challenge


I know this sounds a little cliche but hear me out.

I do this all the time and it helps me tackle daily problems like they’re nothing.

What I do is treat problems just like another life challenge and not an actual problem.

Stop thinking difficult tasks are a problem and switch it to a challenge that you’re going to solve.

Doing this every single day will change your perspective on life and make you a stronger person, mentally and emotionally.

4. Use Distraction Techniques

Another good way to hold the tears back is by distracting your mind.

Write notes if you’re in an important meeting, use a stress ball, sip water, eat something, or look at something that interests you.

If possible, start a conversation with someone.

This will shift your thoughts into something more enlightening and positive, and of course, boost your mood.

5. Focus on Your Breathing

When you get upset, your heart rate increases and breathing gets faster.

You can regain control of this simply by taking long, deep breaths.

Breath in deeply, hold for 5 seconds, let it out. But make sure they’re slow breaths as that will help you regain control.

Do that over and over again until you feel better.

6. Relax the Facial Muscles

Your face muscles tense up on the breach of crying, which will cause tears to come out much quicker.

However, focus on relaxing these muscles. You’ll kill 2 birds with one stone as you’ll also distract yourself from the upsetting thoughts in your head.

What Makes You Cry at Work?

Finding out what makes you cry at work can help you address the problem and solve it altogether.

Does your boss yell at you?

Is it stress, anger, frustration?

Are you too stressed trying to to keep up with your workload?

If it’s the same thing making you upset all the time, then maybe you should acknowledge the problem to stop getting upset in the future.

Is Crying at Work Considered Unprofessional?

Crying once in a blue moon does not make you unprofessional. It just shows that you are human like the rest of us.

But there is also a fine line.

If you’re crying every single day or every week, that could be considered unprofessional by some people.

You may be seen as weak or immature. Addressing the root of the problem should be a goal to stop you from crying all the time.

This also might mean depression or anxiety, in which case you should see a doctor.

Are You Burnt Out?

You might also just be burnt out and in need of a new job.

This is not uncommon as feeling burnt out is a huge problem. This will cause you to become emotional at even the slightest problem.

I know I was burnt out in my factory job which I was only working in for 6 1/2 years.

I hated getting up at 6 am everyday, hated answering to a boss everyday, hated my coworkers, hated literally every single thing about that job to be honest with you.

I tried making money online for years and nothing worked, until I found something called Wealthy Affiliate.

And now I work from home and don’t have to deal with the stress of working a normal job 🙂

Well thanks for reading, and that concludes this article.

What makes you cry in the workplace? Comment down below.

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