Have you ever felt a sudden rush of emotions when you are in the middle of work? Received devastating news when you are in office hours? Handling a period pain and feeling like shouting? Nervous breakdown to stress? You feel like a sore loser for not able to handle your emotions at work professionally? Do not worry! We are here to give you some tips on handling your emotions while working. Being an adult is stressful and makes you want to cry. Having a career is tiring after all. You are not alone. That is why, we need to help each other out!
1. Take a deep breath
If you are having a breakdown, try to take a deep breath. Stop whatever you are doing and just take a deep breath. Calm yourself down. Take a deep breath until your body stops shaking. You can also refer to these breathing techniques. Taking a good deep breath will calm you down. Sometimes, this happens because our brain and mind tend to overthink things. This can cause severe breakdown or rush of emotions that you cannot handle. That is why calming yourself down by taking a deep breath can help you in sorting things out.
2. Listen to calming music
If you are calmed down but scared that the feelings will come back, then listen to calming music. Grab your earphone and stuff your ears shut. Try to listen to music that is slow in beat and have a calming effect. It depends on the person himself/herself. If you like upbeat music, then listen to that kind of music. If you can, try to focus on listening to instrumental music as it can calm you down faster. This is because instrumental music has the ability to make your mind more relaxed.
3. Have a snack
If you are the type who loves to snack on something then you can always try to chomp down some snack, or food if you are up for it! Chocolate is a good mood reliever as it can slowly decrease your sadness. Studies also show that certain foods can relieve or reduce your anxiety. Foods that have a high amount of probiotics and omega-3 are good for you.
If you are having a mental breakdown and anxiety attack, please avoid coffee or any caffeine-based drinks or foods! Coffee contains serotonin and the serotonin from coffee will stay in your brain. When your body contains too much of serotonin, it will be suppressed and can lead to feeling sad or irritated. You know what they say, you are what you eat!
4. Think positive things only
The most important thing is try to keep thinking of positive things only! Stop dwelling on the things that bother you! They will make it worse and you might not be able to handle them. Overthinking can cause stress and might destroy your mental health. Start to think only about the good things. For example, things that you like, food that you love, people you care about (unless they are the cause of stress), pleasant memories that you enjoy and etc. By doing so, you are able to stop yourself from getting overwhelmed from those negative emotions.
5. Laugh at jokes
You find it hard to think about positive things because you feel like everything is a mess? Do not worry bud, we feel you. Then try to listen to your favourite comedians or any comedy shows. Open youtube or netflix and start to watch the jokes. Laugh all your sadness out! But be careful not to bother your colleague and make sure your boss is fine with it. We definitely do not want you to get caught slacking. If you cannot watch any comedy shows then try to talk with your “funny” colleagues. Certainly you must have at least one “jester” in the office right?
6. Let it all out
Last but not least, if you cannot contain those emotions anymore, let it all out. As Elsa said, “let it go!”. Let it all out. Go to the toilet and cry yourself out. Let all those tears out as suppressing them will make yourself worse. If you feel like screaming, go to the building’s rooftop and scream your lungs out. Scream the pain out.
Humans are born with emotions. What are we if we do not have emotions? We are not robots. So it is okay for you to cry and feel stressed out. But please handle your emotions effectively as emotions can overwhelm you and might lead to something worse. If you still find it is hard to cope with your emotions, then do refer to a therapist. Feeling sad is normal and you are not weak.
Written by: Muhammad Mustaqim Abdul Rahman