Experiencing distressing news—such as illness, bereavement or crisis—can have a significant emotional impact, especially in the workplace. The seven steps below are designed to support employees in managing emotional reactions at work during challenging times.
- Acknowledge and Validate
The first step in looking after supporting emotional well-being after difficult news is to acknowledge and validate your experience. Emotional and physical changes are normal after a shock or loss—decreased focus, irritability, or fatigue are all natural responses to stress. Self-kindness is essential; remind yourself, “It’s okay to not function at full capacity right now. ”Ask yourself: “What have you noticed about how your body and emotions have responded since receiving the news?” And: “What parts of your day feel harder to get through right now?”
- Identify Emotional and Physical Reactions
Building awareness of both emotional and physical responses can help with emotional regulation. It is important to name your emotions without judgment. Identify physical sensations that signal distress, such as a tight chest, headache, or shaking. Learn and practice grounding techniques, including:
- 5-4-3-2-1 sensory awareness
- Breathing technique: Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds
- Soothing phrase: “This feeling will pass.”
Reflection Exercise: Write down three body sensations you notice when overwhelmed and one grounding action that helps you feel calmer.
- Containment Strategies at Work
Establishing safe emotional boundaries during work hours supports emotional containment. Use micro-breaks or ‘pause moments’ to reset. Discuss boundary-setting with colleagues, for example: “I appreciate your concern, but I’d prefer to focus on work right now.” Consider environmental adjustments—such as seeking a quieter workspace or a flexible schedule—and identify ‘safe spaces’ where emotion can be released, like a car, bathroom, or during a private walk.
Reflective considerations:
- “What situations at work tend to trigger emotion for you?”
- “What helps you reset when those moments arise?”
- Address Self-Critical Thoughts
Reducing self-criticism and fostering self-compassion are crucial in navigating difficult times. Explore your internal dialogue; common thoughts may include, “I should be coping better.” Reframe these with compassionate truths, such as, “I am human. I’m doing my best under stress.” Understand that feelings of guilt or frustration are indicators of caring deeply, not signs of failure.
Reflection Exercise: Write one self-critical thought and one compassionate replacement statement.
- Promote Recovery Outside Work
Recovery and resilience are strengthened through small, consistent habits outside of work. Re-establish a daily rhythm, including regular meals, rest, hydration and gentle movement. Embrace meaningful connection with others and create moments for reflection—this could be through journaling, mindfulness, or time spent in nature. If additional support is needed, consider counseling, using the Employee Assistance Program (EAP), or seeking a referral from a general practitioner.
Reflective exercise:
- “What restores your energy after a difficult day?”
- “Who or what feels supportive right now?”
- Helpful Phrases and Affirmations
- “I can take things one hour at a time.”
- “It’s okay to ask for help.”
- “I can breathe through this moment.”
- “I am allowed to feel and still function.”
- Setting Personal Coping Goals
Establish one or two small, achievable goals for managing emotions at work this week. Examples include:
- “Take one breathing break mid-morning each day.”
- “Step outside for 5 minutes when I feel overwhelmed.”
