Here's why crying at work may not be a bad thing after all
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever cried at work? Same. But it’s not the end of the world — actually, it might even be a good thing. Here are 6 tips to handle it and move forward with confidence.
We’ve all been there… That dreaded moment where you’ve just had a tough meeting, a brutal email, or it’s just one of those days where everything feels incredibly overwhelming — and suddenly, there it is. That sting behind your eyes, that lump in your throat, and that slow-motion horror movie moment of realizing you’re about to cry at work. Then panic and frantic blinking sets in as you desperately attempt to keep it together.
This experience, while maybe embarrassing, isn’t rare. Somehow society has taught us that showing emotion at work is unprofessional, weak, and possibly even career-ending. But is it?
Crying at work doesn’t have to be a catastrophe. Work is very stressful and demanding and it’s full of high-pressure situations and difficult conversations. Shedding a few tears doesn’t mean that you’re bad at your job, it just means that you’re a human with emotions.
If you’ve ever cried at work—or are currently reading this from the office bathroom between sniffles—take a deep breath. Workplace tears aren’t the disaster your brain’s making them out to be, and expressing emotions at work might actually make you a better worker. Here’s how.
Can crying at work be beneficial?
Crying is a natural response to stress, frustration, and even passion for what you do. It’s how your body releases emotional overwhelm, which is common when you work long hours, or a high stress job.
Research shows that crying can help lower cortisol, regulate emotions, and activate your parasympathetic nervous system, which is the part that tells your body that you’re okay now.
On top of this, studies also suggest that when people see someone crying, their instinct isn’t to mock them, it’s to empathize. So, if you’re worried that your coworkers will judge you for crying, it’s actually probably the opposite. They’re more likely to see you as human, not as the office mess.
Showing emotion—when handled respectfully—can actually help strengthen workplace relationships. Vulnerability creates trust, and passion signals commitment. Plus, people usually prefer to work with other fully realized humans at a place that doesn’t feels devoid of emotion and truth.
Showing emotions is not a sign of weakness, it’s a sign that you care.
How to address crying at work: 6 ways to embrace your (or a coworker's) vulnerability
If you've ever cried at work and felt embarrassed, we promise you're not the first. It’s completely normal to cry, and you don’t need to enter witness protection just because you got emotional.
To help you move forward with confidence and not shame, here are six ways you can embrace your vulnerability.
1. Normalize it
First and foremost, remind yourself that you’re not the only person who has ever cried at work. In fact, probably at least one of your coworkers has done the same.
Crying at work isn’t a sign that you’re unprofessional. It just means you’re experiencing something real. Instead of judging yourself for having emotions, try meeting yourself with some compassion. You most likely wouldn’t tear into a friend for crying, so why would you do that to yourself?
💙 Listen to It’s OK to Cry with Jay Shetty if you’re struggling to not beat yourself up right now.
2. Take a moment to reset
If you’re mid-cry, or fresh off one, give yourself space to recover. Find a quiet spot like the bathroom, a conference room, a quick walk outside, and then do something to bring yourself back to baseline:
Splash cold water on your face.
Take deep breaths (here are seven deep breathing exercises that can help calm you).
Shake it out — roll your shoulders, stretch your neck and unclench your jaw.
3. Reframe what just happened
Try to see your emotions like data. Use them to ask yourself, “What is this emotion telling me?” Here are some other questions you could ask yourself:
Am I overworked and running on fumes?
Did someone cross a boundary?
Is this a sign that something at work isn’t sustainable?
Am I just having a tough day?
💙 Consider listening to The Reframe with Jeff Warren to help you look at the situation from a different perspective.
4. Address it (if necessary)
Most likely you don’t need to bring up that you cried to your coworkers. With that said, if it happened in a meeting or directly in front of coworkers, you might feel better acknowledging it. Usually a casual statement is enough. Here are some simple ways you could address it:
“Ooh, yeah, that moment got me. Anyway, moving on.”
“Well, I clearly care a lot about this.”
“That hit me a little harder than I expected. Thanks for understanding.”
As much as you can, aim to fight the urge to apologize, explain, and thank everyone for “putting up with you.” You don’t owe anyone an apology for having emotions.
(Here are 13 other tips to have effective workplace communication if this area isn’t where you thrive.)
5. Reflect
Later on, when you’re feeling calmer, check in with yourself. If you’re crying at work regularly, it might be worth exploring what’s behind it. Is it burnout? A toxic environment? Unspoken stress outside of work?
Tears are often a symptom of something deeper, and recognizing that can help you make meaningful changes going forward. (If you’re currently feeling burnt out and overwhelmed at work, here are 13 tips to help you recover.)
6. Support a coworker who’s feeling emotional
If a coworker tears up, try not to fix it. Instead, here are a couple ways you could support them:
Offer to help them move past it. You could say, “Hey, do you want to take a breather? I’ll walk with you.”
Treat it like it’s a normal human moment. There’s no need to worry that this one moment will derail the workday. Don’t act like it’s a disaster. Treat it like what it is.
Follow their lead. Some people want to talk about it, some just want to move on. Either way, respect their choice.
Crying at work FAQs
Is it normal to get emotional at work?
Work can be very stressful, there’s no two ways about it. Navigating deadlines, difficult conversations, and sometimes even the occasional existential crisis about your career choices is bound to come with some emotions.
The idea that you should be completely unbothered from 9 to 5 every day isn’t realistic. And in reality, it’s common for people to tear up at work at some point or another, even if they won’t admit it.
How can I turn crying at work into a positive?
If you have ever cried at work, instead of spiraling into embarrassment, try to see it as a chance to get curious as to why you cried. Were you overwhelmed? Burnt out? Frustrated with a situation that needs to change?
Your tears could be signaling to you that something isn’t working in your professional life, or even your personal life. You could have an unrealistic workload, a difficult work relationship, or maybe you just need a break from sitting at your desk.
As much as possible, try not to shame yourself for feeling emotional, use it as an opportunity to reflect and make adjustments where you can.
What do I do if I’ve cried at work?
You don’t need to panic if you cry at work. Emotions happen to all of us, and there’s no need to make it more of an issue than it needs to be. Just aim to regroup and move on. With that said, if you need a moment to collect yourself, take it. Your mental health is most important during times of big feelings and emotions.
If you do want to acknowledge it, a simple, “That was a lot, but I’m good now,” is plenty. You didn’t commit a workplace crime so there’s no need to apologize or explain.
The truth is, most people aren’t paying as much attention as you think, and the ones who do notice are likely feeling empathy. What matters most is that you continue doing your job well because that’s what people will actually remember.
Can it be empowering to cry at work?
Crying at work absolutely can be empowering. It takes confidence to show up as your full self, emotions and all. There’s a myth that being professional means suppressing all of our emotions, but in reality, some of the best leaders and team players are those who are emotionally aware and unafraid to be themselves.
Getting emotional at work doesn’t make you weak. It makes you authentic. Plus, if your emotions are handled with self-awareness and intelligence, it can actually foster deeper connections, better communication, and a more supportive work culture.
Calm your mind. Change your life.
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