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Is It OK To Cry At Work? HR Expert Weighs In

Avery Morgan
Jul 5
4 min read

With the “quiet cracking” trend creeping into the workplace, where employees silently hit their breaking point due to burnout or stalled growth, it’s no surprise that emotions are spilling over. A new EduBirdie survey found that 57% of Gen Z have cried at work lately, and 6% say it happens regularly. At the same time, Google searches for “why do I cry at work” have jumped 267% in the past quarter.

So, when are the tears just part of being human, and when are they a signal you shouldn’t ignore?

Normal: when crying is tied to a specific trigger

If the tears come right after a tough one-on-one, a high-stress week, or bad news from home, that’s not only understandable, it’s expected. Emotional release is natural when your brain’s juggling too much. No need to apologize for being impacted by real life!

One way to stay ahead of overwhelm is by using “emotion checkpoints.” These are quick check-ins with yourself throughout the day. To make your checkpoints stick, anchor them to existing habits, like checking your calendar after lunch, making coffee, or plugging in your phone. Use these mundane moments to ask: What’s my current emotional battery? You could also time block some “buffer space” after meetings that usually drain you, so you’re not going from intense to intense without a break.

Also, try taking five minutes around lunch to reset. Go for a short walk, step away from screens, or switch to a low-pressure task. These mini breaks won’t solve everything, but they help keep emotional spillovers from catching you off guard.

Warning sign: when it’s happening regularly without a clear reason

While crying after one intense meeting is totally human, tearing up after every one-on-one or getting emotional at random is something to keep an eye on. Your system might be under low-grade pressure that never lets up, even if nothing “big” is going wrong.

Every time you get emotional at work, note what time it happened, what was going on, who was around, and how you felt. After a couple of weeks, you should be able to see patterns. Is it always back-to-back meetings? Or every time you interact with a specific colleague? These patterns will help you to understand what needs to change.

Once you’ve spotted patterns, experiment with reducing the stressor. If 2 p.m. meetings are consistently triggering, see if you can block that time for solo work or suggest rescheduling. If it’s a certain type of task, like client follow-ups or presentations, batch it with something that energizes you, like listening to some ASMR or tackling it right after your most focused part of the day. You’re not stuck with the pattern just because it’s familiar.

Warning sign: when crying is your default way to cope

If frustration, confusion, or end-of-the-day tiredness always end in tears, it could mean you don’t have another outlet. That’s a resource gap — and you can fill it.

Try shifting emotions into physical movement. That can be anything, from pacing the room to scribbling in a notebook to stretching out your neck and shoulders. Even putting on a song and dancing around your room for 90 seconds can help your body metabolize the stress. The point isn’t to avoid the feeling but to actively help your nervous system process it in a way that doesn’t always end in crying.

To build more coping options, create a “regulation menu” for yourself: a list of go-to activities for when you feel emotional and don’t want to cry it out. Include quick things like stepping outside, texting a friend a “ugh,” using an app like Headspace for a three-minute reset, or even just chugging water and breathing deeply. Having choices makes your reactions feel more in your control, not just automatic.

Warning sign: when it comes with other red flags

If you’re crying and not sleeping, or crying and dreading every Monday, don’t wait.

Loop in a trusted pro. A therapist can help you unpack emotional patterns or past experiences that are bleeding into work. A career coach can walk you through work-specific triggers, like misalignment with your role or unclear expectations. The bottom line: never wait until you’re in a full-blown crisis.

Now, reaching out can feel overwhelming. That’s why you should start small. Search for local therapists or coaches with free consults, or try chatting with your company’s Employee Assistance Program if they have one. Getting support doesn’t mean you’re weak — it means you’re prioritizing yourself, even when the system doesn’t make that easy.

Crying at work isn’t a weakness: it’s a message

Feel like your tears mean you’re cut out for your job? Don’t! Your tears mean something needs care, not shame. Whether it’s a tough week, a toxic team dynamic, or just a sign your battery’s low, your emotions are worth listening to.

That’s why it’s time to take these signals seriously. Being soft doesn’t make anyone weak. If anything, it means you’re a grown-up who can take proper care of yourself.