Clinically reviewed by Chris Mosunic, PhD, RD, MBA, Chief Clinical Officer, Calm
Emotional regulation—the ability to understand and manage your feelings in healthy, effective ways—is a cornerstone of mental well-being. In the workplace, it helps employees stay centered under pressure, communicate clearly, and make thoughtful decisions.
When emotional regulation is supported across an organization, teams feel safer, engagement improves, and stress becomes easier to navigate. When it’s not, burnout, conflict, and turnover can rise.
This guide brings together Calm Health’s most helpful insights on emotional regulation at work and how to nurture it at every level of your organization.
Understanding emotional regulation at work
Emotional regulation is not about ignoring or suppressing feelings. It is about noticing what’s happening inside, naming it, and choosing a response that aligns with your goals and values.
At work, that might look like:
- Taking a deep breath before a tough conversation
- Pausing to reset after a high-stress meeting
- Creating team norms that support healthy communication
Related reading:
- Signs of Poor Emotional Regulation at Work
- Mindfulness Helps Employees Manage Negative Emotions
- How Self-Talk Affects Your Workday
The cost of emotional dysregulation
Unchecked stress takes a real toll on both people and performance. When employees struggle to regulate emotions, it can lead to burnout, reduced collaboration, and increased absenteeism.
Leaders who prioritize emotional health see the opposite: higher morale, stronger retention, and a more resilient culture.
Related reading:
- Employee Workplace Stress
- Why Micro-Breaks Should Be Normalized in the Workplace and 5 Ways to Get Started
Everyday tools for emotional regulation
Even on busy days, small shifts can have a big impact. Here are a few ways to help employees and managers regulate emotions in real time:
- Pause and reset: Try quick grounding techniques, like 3 Mid-Work Mindfulness Exercises in 30 Seconds or Less.
- Reframe thoughts: Encourage balanced self-talk to reduce rumination and improve focus.
- Encourage recovery: Build in short breaks to help the nervous system reset and maintain steady energy levels.
- Make mindfulness approachable: Explore 4 Ways to Practice Workday Mindfulness Without Meditation.
These micro-practices help employees respond to stress with clarity instead of reactivity.
How leaders can model emotional regulation
Leaders play a key role in shaping emotional resilience at work. When they manage their own stress openly and compassionately, teams learn to do the same.
You can start by:
- Creating a shared language around emotional well-being
- Encouraging regular breaks and recovery moments
- Checking in with empathy, not urgency
Calm Health’s resources for leaders include:
- 4 Strategies to Build a Culture of Resilience
- A Self-Care Guide for Managers
- Building an Employee Wellness Program
Emotional Regulation During Change and Stress
Transitions such as returning to the office or adjusting to new workloads can heighten emotions across teams. Supporting employees through these moments builds trust and adaptability.
Related reading:
When organizations respond with empathy and clear communication, stress becomes something to work through rather than against.
The Calm Health Approach
Calm Health offers an extensive library of mindfulness tools and short programs based on the principles of evidence-based therapy models, such as cognitive-behavioral therapy and dialectical behavior therapy, to help employees and leaders regulate emotions and recover more quickly in the rhythm of daily life.
Through psychologist-developed programs, quick practices, and guided support, Calm Health helps organizations:
- Strengthen emotional awareness and resilience
- Build healthy habits for managing stress
- Create cultures of compassion and psychological safety
Bring Calm Health to your organization
Emotional regulation is an easy-to-learn skill that benefits everyone. With Calm Health, you can make it part of your culture.
Contact us to learn more about Calm Health for your organization.
