1. Be honest: Confide in your manager or a trusted coworker. You don’t have to go into detail about why you’re upset, especially if it’s a personal issue. But they should know enough to understand your behavior and ease the concerns of other team members.
2. Take accountability: Acknowledge your tears, and if you’re comfortable doing so, explain why you’re having a strong reaction. Studies show that people who attribute their tears to passion are viewed as more competent. If you’re crying because you care, that’s worth sharing.
3. Counteract judgment: You can apologize for crying in front of someone if you feel the need. But other people shouldn’t judge you for showing your emotions. Your feelings are valid, and if others diminish them, let your manager or HR department know.
4. Deliver a positive follow-up: If you’re worried about your reputation after crying at work, remind coworkers of your strengths. Pay extra attention in meetings and let coworkers know you’re there to help them. Demonstrate that you’re resilient, capable, and committed to doing your best work.
5. Plan ahead: Be prepared if you’re about to enter a stressful situation. Practice breathing and remember coping mechanisms that work for you, like bringing a stress ball or counting to 10 to collect your thoughts before responding.