Dear Roopashree,
I am a young working professional.
I have two problems. One is that I cry easily. Second is that I cry when angry.
This is very unprofessional in a professional set-up.
Are there any yogic exercises or any other method to control tears?
Please help.
Best wishes,
Gayatri

Ans:

You have identified the right direction, that’s half the journey.

As goes the famous saying -- ‘We are what we eat.’

More often than not, our mental reactions are just a symptom of our physical health.

In terms of diet, avoid Rajasic food (too much oil, non-veg, alcohol and spices). Practise deep breathing to process your thoughts and balance any suppressed anger and emotions.

Dealing with anger is a process. You can try this little exercise. During your next phase of anger, just bring your focus to the physical state of your body and see if there are any symptoms like acidity, sinus headache or digestive issues.

If it’s not physical, observe your thought process at the time. Concentrate on your innermost thoughts, write it down and dwell upon it later when you are at peace. Identify any possible pattern/issue and address it.

Ans: I'm sorry to hear that you are experiencing difficulty controlling your emotions at work. It sounds like you are experiencing emotional dysregulation, which can be challenging to manage. There are several strategies that you can try to help you cope better with these episodes:

Mindfulness: Practice mindfulness meditation regularly, as this can help you stay more present and centered in the moment. This practice involves focusing your attention on your breath, physical sensations in your body, or other objects of attention. The goal is to observe your thoughts and feelings without judgment or reaction, which can help you respond more effectively in difficult situations.

Identify Triggers: It is important to identify what is causing these emotional breakdowns at work. You may want to keep a journal to track the triggers that set off these episodes. Once you have identified the triggers, you can work on ways to minimize or eliminate them.

Self-care: It is important to take care of yourself, both physically and mentally. This includes getting enough sleep, exercise, eating healthy foods, and engaging in activities that you enjoy.

Seek support: It may be helpful to talk to a therapist or counselor who can help you develop coping strategies for dealing with your emotions. A therapist can also help you explore the root causes of your emotional dysregulation and work with you to develop a plan for managing it.

Seek professional help: In some cases, emotional dysregulation can be a symptom of an underlying mental health condition. If you are experiencing other symptoms, such as difficulty sleeping, persistent sadness or anxiety, or changes in appetite or energy levels, it may be a good idea to speak with a mental health professional.

Remember that it is okay to feel emotions and that you do not have to suppress them. However, learning to regulate them can help you manage them more effectively and prevent them from interfering with your work and personal life.

Ans: First, I want to acknowledge your remarkable self-awareness and the wonderful life you’ve built. You’ve achieved a great balance professionally, financially, and personally, and you have a beautiful, supportive family. It’s fantastic that you’re committed to continuing to grow and improve for yourself and your loved ones.

Managing emotions, especially strong ones, is an essential skill that can benefit every aspect of your life. To start, it's important to understand what triggers your intense emotional reactions. Keeping a journal can be incredibly helpful. Write down when you feel extremely happy or angry, and note the events leading up to those emotions. This process will help you recognize patterns and triggers.

Mindfulness and meditation are powerful tools for managing emotions. These practices help you stay present and reduce the intensity of emotional responses. You might find guided meditation apps like Headspace or Calm useful as they can provide structure and consistency. Try dedicating a few minutes each day to these practices, and you’ll likely notice a calming effect on your mind and body.

When it comes to regulating emotions, specific techniques can be very effective. Cognitive reframing, for instance, involves challenging and changing unhelpful thoughts that lead to extreme emotions. Grounding exercises, such as focusing on what you can see, hear, and touch, can bring you back to the present moment and reduce emotional overwhelm. Taking a moment to pause and reflect before reacting can also make a significant difference.

Developing empathy is another crucial step. Try to understand others' perspectives more deeply. This can diminish negative emotions and biases, leading to better communication and stronger relationships. When you feel your emotions rising, practice expressing them calmly and constructively. Use "I" statements to convey your feelings without placing blame, such as "I feel upset when...".

If you find that managing these emotions on your own is challenging, seeking professional help is a wise decision. A therapist or counselor can provide personalized strategies and support. Cognitive-behavioral therapy (CBT), in particular, is effective for managing emotions and developing healthier thinking patterns.

Incorporating regular physical activity into your routine can also help regulate your emotions. Exercise reduces stress and boosts overall well-being. Whether it’s yoga, running, or even a daily walk, physical activity can make a substantial difference.


Practicing gratitude can shift your mindset from negative to positive. Consider keeping a gratitude journal and writing down a few things you’re thankful for each day. This simple practice can have a profound impact on your outlook and emotional health.



Remember, improvement takes time and effort. Start small, gradually incorporating these practices into your daily routine, and celebrate your progress along the way. By working on these areas, you'll not only improve your emotional regulation but also enhance your overall quality of life and strengthen your relationships with your family and colleagues.

You’re on a great path, and your commitment to growth is truly admirable. Keep pushing forward, and you'll continue to thrive both personally and professionally.

Ans: Yes, yoga and mindfulness can help you stay calm in such stressful situations. When your boss gets angry, try to detach emotionally. Understand that his outbursts reflect his own inner turmoil, not yours. Instead of reacting to his anger, respond only to the facts he presents. Stay centered in your own peace and calm.

Practicing mindful breathing techniques at work, like box breathing (inhale, hold, exhale, hold for equal counts), and Nadi Shuddhi (alternate nostril breathing) can help manage stress. Focus on your breath when distractions arise, and you'll feel more grounded and peaceful.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/