This is the alternative to crying in the bathroom at the office

Missing out on that promotion we think we deserve or getting into a project we don’t like can cause great frustration at work, and It is inevitable that sometimes we will feel like shedding a few tears to release stress.

We are at a time when many companies are taking advantage of the summer to assess their employees and carry out restructuring, awarding promotions and changes in responsibility.

The outcome of these business decisions is not always satisfactory to us. Often, we will not take the direction we want in the company in the short term Or we will not receive that change in responsibility that we have been waiting for.

If we have to digest news that causes us great frustration, it is more likely than we think that we feel like crying in the office, in front of colleagues and other bosses.

Although crying is one of the most primitive and quickest ways to release stress, The shame that this display of weakness causes us can be even more harmful to us For our souls of frustration unleashed tears.

However, crying at work isn’t the end of the world.

a Stady Conducted on 2,000 workers in the United States in 2018 and published in Harvard Business Review, Shows that the 44% of employees have cried at work at least once.

according to the account Business interested Marina Dasso, Head of the Center for Psychology at AfforHealthDisappointment is very common in a business context.

Dassault explains It is a space that “is not entirely dependent on our decisions and actions, but we are always connected to the actions, efforts, and decisions of others.”

It’s common to feel overwhelmed at times, which is why the expert suggests 4 keys to managing frustration and avoiding tears at the office.

Recognize the feeling of sadness and give it space to think

To overcome a very negative feeling, we must “We allow ourselves to feel sad about not getting what we wanted, or what we saw possible. It means we give ourselves space to be able to express it, through crying, anger, denial, etc,” says Dassault.

Once we allow ourselves to get carried away with a feeling of sadness or anger, we should take a moment to reflect and ask ourselves how we can reverse the situation we find ourselves in in the future.

If we can’t avoid crying, we must find a space for it

Although nearly half of workers cry in the workplace, it is true that being vulnerable in the office has a negative connotation, which can make us appear weak or hypersensitive.

According to a study Harvard Business Review, Only 36% of managers and 25% of first-level employees believe that crying at work has no serious effect.

If it overwhelms us and we know we will cry without treatmentDasso advises us to find a space where we can calmly vent, which will help us better manage our emotions.

After de-stressing, the expert suggests that we inquire about the feelings that overwhelmed us. Did we cry because we were sad, because we were feeling hopeless, or because we were angry?

Taking an analytical perspective will help us determine how to deal with disappointment and what paths we need to take to get what we want.

Before leaving our personal space and heading back to the office, Dassault recommends that we “do an activity that helps us connect to a more pleasurable state, like listening to music, walking, or writing.”

And if we cry in anger because we really are angry?

“Anger is an emotion that gives us strength and when we express it without regulation it can be seen as a passive attack,” says Dassault, “so it is not appropriate for us to get carried away with it, even though we see it as a stepping stone to change.”

According to the specialistAnger is also a very powerful feeling that gives us strength.”. Knowing how to channel that power into constructive actions is possible, once we internalize the anger and calm down.

At this point, we should ask ourselves questions like, “What did I expect that didn’t happen? Are my expectations realistic?”

“If my expectations are unrealistic, the next step is to make them more realistic, but if they are unrealistic, I can ask myself ‘What do I need to do now to achieve my expectations? ”

And according to Dassault, the time has come.Anger becomes a constructive force that allows us to put an end to it if necessaryor clarifying what I expect from someone, and thus reviewing what we can do next,” Dassault says.

Learn to have a more relaxed attitude at work

There are dynamics in the work environment that can cause us to feel a constant sense of dissatisfaction, other than the feeling of disappointment caused by concrete actions.

in this meaning, Dasso advises us to analyze the situation and, if necessary, “set clear boundaries for the demands received” by management.

It also helps to have “strategies for organizing responsibilities by setting different priorities” so that our workload is more productive and we feel less stressed.

Another very effective strategy is to find free time during the working day: talking with colleagues or going out for coffee, as this enhances the feeling of support we have in the office and reduces our stress.

However, perhaps the most beneficial measure for handling stress at work is to reduce its importance in our lives.

According to Dassault, it is important to remember that “Work occupies only part of the day. The ability to limit the dedication and the importance given to performance in this field allows the evaluation of other activities activities that provide greater well-being.”