Feeling emotional pressure at work? Develop your self-regulation skills on the job

Do you ever catch yourself reacting too quickly at work, like sending a frustrated message or giving up when a task feels overwhelming?

Photo by Sebastian Herrmann on Unsplash

That’s where self-regulation — the ability to manage your thoughts, emotions, and actions — comes in, so you can stay focused and productive. It’s a skill that separates good employees from great ones.

Strengthen your self-regulation skills so you can handle challenges calmly, meet deadlines, and grow in your career.

Self-regulation means controlling your emotions, behavior, and attention to reach your goals, even when things get tough.

It’s not about being perfect — it’s about pausing before reacting and making choices that move you forward.

Example

When a project gets stressful, instead of snapping or giving up, you take a short walk or re-focus on your priorities.

Self-regulation helps you:

• Stay calm under pressure

• Handle feedback professionally

• Meet goals consistently

• Build trust with your team

Example

Imagine you’re working on a team project, and a coworker submits their part late. Instead of reacting angrily, you pause, take a breath, and ask how you can adjust the timeline together. This calm response keeps the project moving and shows leadership under pressure.

Photo by Austin Distel on Unsplash

Employers value people who can manage stress and emotions, as it shows maturity and reliability.

Try these small habits daily:

• Pause and breathe before responding when upset. Deep breathing lowers stress and helps you think before reacting.

• Reflect daily. Ask yourself, “What helped me stay focused today?” Reflection helps you spot patterns in your behavior and make smarter choices next time

• Set small goals for each task instead of tackling everything at once. Breaking work into smaller steps makes big projects feel easier to manage.

• Limit distractions. Silence notifications or block social media during deep work to keep your attention steady and boost productivity.

You just received critical feedback from your manager about a report you worked hard on. You feel frustrated, and your first reaction might be to defend yourself or explain right away.

But before responding, you pause, take a slow breath, and think: What’s the best way to move this conversation forward?

Here are your choices:

Calmly explain your point of view right away to make sure your manager understands your side.

Take a few minutes to cool off, review the feedback carefully, and plan how to improve before responding.

Ask a coworker for their opinion on whether the feedback was fair before you reply.

Rework the report immediately without further clarification, so you can fix it quickly and move on.