Women in the workforce often feel that they have to exceed expectations in order to advance in their professions. All the while, they have to deal with challenges at work that lots of men have the luxury of avoiding.
For instance, you might find yourself facing emotional triggers at work that make you feel anxious, upset, or angry. This could include derogatory or sexist comments, or implications that you’re not as skilled as your male colleagues.
Yes, anyone can encounter emotional triggers in the workplace. But this issue can be particularly frustrating for women. You might worry that if people pick up on your reactions, they won’t take you seriously. Furthermore, you may want to build your confidence so that these triggers no longer bother you.
These tips can help you identify your personal emotional triggers and overcome them so that you can hold your head high in the workplace.
Reflect on Your Specific Triggers
Take some time to think about the specific comments or behaviors in the workplace that trigger you. Perhaps you’ve been repeatedly interrupted during meetings.
Maybe you’re frequently asked to volunteer your time for workplace events that have nothing to do with your role. You might even have a coworker who subtly insults you or discourages you from pursuing bigger projects.
Identify the Root Causes
Once you’ve identified the particular triggers that upset you, think about why these triggers inspire emotional reactions. Certain workplace triggers might remind you of people you’ve encountered who treated you poorly.
You might rightfully be irritated by the fact that your male coworkers do not face the same triggers. Much of the time, your feelings in response to these triggers are valid. But in workplace settings, you may have to temper your reactions.
Set and Uphold Reasonable Boundaries
You might not be able to avoid all workplace triggers entirely. But setting boundaries can help you protect your emotions. For instance, you might want to turn down requests to volunteer for workplace events, or think about how you can make your voice heard in meetings and push back against interruptions.
If you’ve realized that you’re in a workplace where your boundaries are repeatedly disrespected, and other employees are also frequently burnt out and unappreciated, it may be time to start job hunting. There is only so much you can do to overcome emotional triggers in a toxic work environment.
Use Healthy Coping Mechanisms
Having a few helpful coping mechanisms at your disposal can help you handle emotional triggers in the workplace while staying calm and centered. You may want to practice counting backwards from five while you breathe in and out, or checking in with all five of your senses to ground yourself in the present.
You might be able to step away during your lunch breaks to go for quick walks, and if you have an office space, you may even be able to meditate briefly at your desk.
Consider Talking to a Mentor or Therapist
If you’ve tried dealing with emotional triggers in the workplace on your own, and you’re not making much progress, it’s okay to reach out for help. Countless other women have walked in your shoes before and overcome these issues.
You might be able to participate in a mentorship program in your workplace, or you could seek out an external mentor on your own. Additionally, anxiety therapy can help you address the root causes of these triggers and take steps to heal.
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When you begin working with our therapists, we can help you move beyond emotional triggers in the workplace that may be hindering your professional development.