Women at Work - So Many Feelings. Too Many?

0:01Amy B, do you ever see Liz Foslin's drawings about feelings that she posts on LinkedIn? I've actually seen them in the books. She's written with Molly West Duffy. Yeah, those books are such a lifeline of support for me and not just for difficult situations at work, but anything about feelings. I actually bought my daughter their page a day calendar for Christmas last year and we refer to it a lot. There's actually one that's labeled leadership at the top and it shows a person walking on a tightrope and on one side it says sharing too much and on the other side it says sharing too little. I love that one and there's one that really speaks to me is all about despair. It's from their book Big Feelings and it shows like a, it looks like a ping pong ball size circle that says despair and next to it a dot that is like one tenth the size.

0:55that's labeled, despair shared with people who get it. And then next to those two, a softball size dot that says, despair shared with people who don't get it. Yeah. That really, that landed. Yeah. There's also like Liz does a lot of these bar charts and they're very simple. And there's one where the y-axis is how big a problem feels.

1:23And there's a very large bar when it says when you shoulder it alone. And then the bar is like a quarter of the size when you can talk to someone about it. And I think that sort of that same feeling about despair of like just being able to share your emotions makes them feel more manageable, makes it easier to be resilient and to do your job. Yeah. I think sometimes just saying things out loud like that.

1:49helps you either confront them or realize they're maybe not as big or as scary as they felt when they were just sitting silent inside of you. Yes. Yes. As you know, I'm married to a therapist. Yes. And he always is a big fan of, if you talk about it, it'll feel better. Oh man. Which makes me not want to talk about it. You're listening to Women at Work from Harvard Business Review. I'm Amy Bernstein. And I'm Amy Gallo.

2:20The pandemic taught a lot of us that forcing ourselves to keep it together on the job, during a crisis, or expecting that other people should, isn't reasonable or compassionate. And it's not effective. We not only trust people who express their feelings and allow us to express ours, but not having to hide our feelings helps us perform better. But have we taken all this too far? Is it still productive?

2:48Liz and Molly, who consult on leadership development and workplace culture, believe, and this a quote, the future of work is emotional. The future of work is emotional. What about the now of work? And how do they see it evolving? Liz is going to tell us where she's at on those questions. But before we get that update, we're going to replay a conversation we had in 2020 with her and Molly from our episode, So Many Feelings.

3:17At the time, they'd recently published their first book, No Hard Feelings, The Secret Power of Embracing Emotion at Work. They talked to us about the pressure that many women feel to hide their feelings in order to be seen as professional and the good that can come from being selectively vulnerable with colleagues. Liz and Molly, thank you so much for joining us today. Thanks for having us. Molly, I want to start with a big picture question.

3:47Why as women should we care about expressing our emotions effectively at work? So as women we should care because we have emotions whether we think we're expressing them or not and they will come out whether we're aware of them coming out or not So if we are frustrated even if we don't verbalize that frustration it will come out in other ways if we're angry for sad we're excited and as women we actually get looked at longer and harder than men do for how we express that emotion. So women are traditionally more likely to be labeled as overly emotional or a live wire. And so women have to think longer and harder about when to express or not express emotions at work. Does that go, Molly, for all kinds of emotions? Is it positive emotions as well as negative ones?

4:41Yeah, on both sides. So with positive emotions, of course, we view those as there could never be any issue with that. But if you are somebody who gets way too excited, sort of unprofessionally excited about something or over shares about good things that maybe are in your personal lives, that can be a liability at work. And then on the other side of the spectrum, things like frustration and anger.

5:08are also viewed sometimes as inappropriate, especially in the way that they come out for women. And we can talk more about this because they think they don't always come out in the way that we expect for women and they don't always come out in the same way for women as for men. As you're describing this, it occurs to me that this feels like a bit of a minefield for women. And I'm curious, what advice do you have for our listeners who are trying instead of Being overly worried about this what mindset should we go into? Thinking about expressing our emotions at work with yeah, it's a great question so I think the most important thing is to be self-aware to know what emotion you're having before expressing it so

5:55Oftentimes when we're first experiencing an emotion, we don't have the verbal nuances to be able to describe it well so that others can understand and we can take good action on it. So taking the time to understand first, you know, why am I feeling frustrated is because I'm behind on this deadline is because my team is having issues and being able to articulate the nuances of that. But the other thing I'd say is overall, I think generally we are scared of being overly emotional, and so we swing more towards the side of not displaying enough.

6:31emotion. And I think, of course, there's exceptions to this rule, but I think we've been taught for so long that we shouldn't express emotions as women and we lose out on the authenticity and the candor and the vulnerability that can come out of sharing emotions, which can actually have really positive effects on our teams and organizations. So Liz, it's important to share some, but Where's the line between sharing and oversharing? Yeah, great question. So we get this question a lot and often from women. In our book, we define the line as selective vulnerability. So that is being able to share what you're feeling while still prioritizing the psychological safety of your team. So a quick example of how someone might do that is, let's say that there's been a round of layoffs at a firm.

7:26A manager who's practicing selective vulnerability will come in and say something like, you know, this is affecting me, it's affecting all of us and this is a really stressful time. So by doing that, they're acknowledging the emotion in the room and they're sharing a little bit about what they're feeling without going into too much detail. And then they'll provide some kind of path forward and this is about preserving psychological safety. So they might say, here are the steps I'm taking to make sure this doesn't happen again. And here's what I need from you. And the goal is that, again, six months from now will be in a much better place. That example you gave makes it sound like you almost wanna share with a purpose. So you're not just sharing sort of willy-nilly, here's how I feel that it's uncontained, but that there's a purpose in doing so. Does that sound right? Yeah, I mean,

8:16It's more about preserving relationships and giving people the information they need to do their job effectively, but also to connect with you on a personal level. So lots of research again shows that when we feel our managers care about us personally, we perform better, we're actually kinder to others, so it kicks off this virtuous cycle. So I think it's just about really preserving humanity at work. And one of the tips that we give in our book that I've used myself and shared with a lot of people is really putting yourself in the other person's shoes.

8:51If you're ever wondering, should I share this? Is it oversharing? Is it too much? Really think if this person, if the rules were reversed and they came to me and they said this, would it A, would it just help me get a better understanding of the situation and maybe learn more about them or B, would it burden me and would it kind of unsettle me? And if it's B, then maybe don't say anything. You can always go to bed and share tomorrow. So Liz, you know, let's say we feel ourselves just getting really angry or really upset about something. Any thoughts about how we can calm ourselves down? Just take a break.

9:32so that you can acknowledge what you're feeling. We really hate the advice, never go to bed angry, just go to bed. Sometimes you're angry because you're tired or you haven't slept and it's just good to take that break. So take the break and then really look internally. And so one question to ask yourself is, are you making any assumptions?

9:54we tend to have strong reactions to situations, and your feelings in those situations are extremely valid, but they might be based on facts that aren't necessarily true, so assumptions that you've made. And the example that I give is a few years ago.

10:09I was on a team and we hired this new person, a man to come in. And I noticed really quickly that every time I asked him a question, when he would answer, he would start speaking incredibly slowly and over enunciate every word. And I hated his guts. I was so angry. Like I was just seething with frustration. I mean, this went on for weeks. Like I just was...

10:34I could barely contain it. I was going to bed angry, but I was still waking up angry. And then our team went out for dinner a few weeks later, and he and I actually had this amazing conversation. And so I just decided to ask without any malice, hey, do you notice that when I ask you a question, you slow down when you respond? And his response was, I know it's something I'm working on, but I'm just afraid to look dumb in front of you.

10:58And so it was the total, I know every time I tell the story, it's like, aww. And he and I are still good friends, but it's the total opposite of what I had thought. And I just never bothered to question that assumption. I just had this fact, which was that he spoke slowly. And then I layered on an assumption, which was he thinks I'm stupid. And then I layered on judgment, which was he's sexist. And then it turned into this horrible situation that could have been avoided by a conversation. And again, You can't always assume good intentions. Like there will be times when it's not this magical story where everyone was aww at the end, but it's good to at least start there and then question what you've thought. Right. So Molly, you mentioned putting yourself in the other person's shoes. Liz just talked about asking yourself what assumptions might you be making? What other questions should we be asking ourselves before we act on our emotions?

11:52Liz mentioned thinking about intentions and I think another thing to ask yourself is what is my goal of acting on this emotion or sharing this emotion? Like what's the ideal outcome of this? Because sometimes our goal is I just want this person to know how angry or frustrated I am.

12:12And that may make you feel better immediately, but if there's not going to be a change to their behavior or a goal that you're trying to get to, that may not be the best way to move forward. So an example I'll give is we do lots of work with companies and workshops. And I had a conversation with a woman who was an executive assistant to someone in the C-suite at this company. And she was...

12:39really frustrated by how often he came to her and he raised his voice at her and he sort of spoke to her in a really angry or demanding tone. And she sat on it for a while and she realized that she didn't think that he had awareness of how this was coming across and she didn't think that he had awareness of how this was affecting her own emotions. And so she said to him one day, When you yell at me, when you raise your voice at me, I shut down. So I'm not going to get angry back at you, but I'm going to shut down. And I'm not going to be able to do the best work that I can because I'm thinking about you yelling at me. And his response, you know, oh my God, you know, I didn't, you know, that's not what I mean. And he sort of got defensive. But then she continues to say, the reason I'm bringing this up is that I hope that

13:31you can have more awareness of how that's affecting me and so you can modulate your tone when you're speaking to me so that I can do better work for you. So in the goal was, they were aligned on the goal, which was her being able to do better work, and she had a specific ask for him that wasn't just, this is making me really upset. Right. Okay, I want to talk about crying at work. Molly, is it as bad as some of us think to cry at work?

13:59It is definitely something that we feel ashamed of. We blame ourselves. We feel like it's not professional, but most people have cried at work at some point in their career, whether it's in public or in private. And the thing about crying is it's a human reaction. It is, I'm having an intense emotion right now and it's bubbling over to the point where I can't share it.

14:26verbally and calmly and it's just coming out. And so what you should do in the moment with crying is to excuse yourself and say, I'm having strong emotions. I need to step outside and go to the bathroom, go wherever you need to to calm down because once those nerves have activated, it's really hard to stop crying in a meeting. And then reflect on why it is that you were crying. So is this a one-time frustration or is this a more underlying issue about your really frustrated at work you want to quit or your boss consistently makes you feel undervalued? And to say, okay, is the underlying issue something that I can deal with so that it doesn't keep happening where it comes out in tears? And try to work on that underlying issue.

15:15And what's interesting for women in crying is that oftentimes our anger comes out in the form of tears. So when men get really angry they yell and women tend to cry or get in a way where they don't want to yell but they aren't really communicating well. And I think it's really...

15:33helpful to think about that, because I think when we see someone crying, we think, oh, they're sad. But oftentimes it's, oh, they're angry. And that's a really different emotion to deal with. The other thing that can come out in tears is just that you care. I think if we can all have a better understanding of the deeper underlying emotions behind tears, we won't feel like we're walking on eggshells around them as much. Yeah. I imagine we have listeners who are hearing this and saying, to themselves, like I work in a place where it's just not okay to express emotion. I'm curious, do you find that in your work that there are cultures or industries where it's far less acceptable to do some of what you're advising to do? Yes. So my background is in economics and I come from sort of a consulting investment bank world. I think there's absolutely differences in emotional culture across organizations.

16:31One of the pieces of advice that we give is if you're not comfortable speaking about emotions, then again, go back to what is the need or what is your goal and can you frame it around that? So as an example, a few years ago, I was leading a team on a design project and we were facing a looming deadline. It was incredibly stressful and I realized one day I was just so irritated with everyone around me and I went for a walk around the block and When I thought about it, it wasn't that they had all suddenly morphed into these super annoying colleagues. They were the same people I always were. I was just so stressed about meeting this deadline. And it was honestly an environment where I didn't necessarily feel like I could go back to the team and be like, I'm so stressed about the deadline. So what I did is I thought about how to articulate that need, which was I just needed to know that we would meet it and that all the work that needed to get done would get done. So what I did was go back into the meeting.

17:30and say to everyone, hey, we have this deadline. I would just like to walk through the plan for meeting it again and see if there's anything non-essential that we can cut just to make sure we deliver something great. That's a high quality bar so that we're not rushing. Are there any meetings in the next few days that we could actually cancel to give ourselves more heads down time to finish this project? And after we had had that discussion, we did end up canceling a few meetings. We did cut some non-essentials.

17:56I just felt so much better and I wasn't irritated with anyone anymore. And again, it was the conversation I had never brought up emotions. It had always been about, what is the goal? What are we trying to achieve? And how can we make that happen? Right. But the thought process was, how do I get my emotional needs met? Yeah. So it was still about emotions, even though you weren't expressing them. Yeah, definitely. We have an assessment on our website that's your emotional expression tendency.

18:26you can see whether you are an over a motor or an under a motor and I think having that self-knowledge is really important so over motors are the people who are gonna say what's on their mind you're gonna know exactly how they're feeling and you go to those people when you want.

18:43someone to get excited about what you're doing or you want someone to empathize or like really get into it with you. And the flip side of that is those people are going to tend to share more without thinking through why they're sharing or whether it's appropriate to share and maybe seen as a little bit more unstable. And the other side, an undermotor is somebody who is not going to share either good or bad news or emotions as easily. And so people come to them when they need to talk through something calmly to know that the person isn't going to overreact. But again, the flip side is much harder for your colleagues to know what's going on. Yeah. I took that assessment on your site and I got even a motor, which I felt like was like an A plus.

19:27But maybe not. I didn't know what the other options were. Even emotors are people who have tendencies on both sides of the spectrum. And so the opportunity there is to identify which situations at work you tend to overremote or underremote and try to be more aware of those. So it doesn't mean I'm perfect. You're closing. I'm sure you are. Yes. Yeah. Can I ask a tactical question? Sure.

19:55Okay, Liz let me direct this to you Let's say you just you don't have the self-awareness or you you know for whatever reason you just explode. What do you do? Yeah, great question. So I think one thing is not to make it worse so once you've had this moment just say I just had a really strong reaction and I I just need some time to process it and so I think acknowledging that you realize that you've maybe had a moment of overexpression, if I'll put it that way, is really important to show that you do have self-awareness. And then it's about following up. Give yourself the time and the space to let your emotions settle a little bit and then come back to the situation and really think through, well, what was it that happened that caused me to have this outburst? Was it something that's been going on a long time? So a great question to ask yourself there is, which of my boundaries have been violated?

20:55Was it someone else violating them? Or was it also a little bit on me? So I noticed that I tend to get really stressed out and much more likely to have an outburst when I've totally over-socialized myself or over-committed myself. So I'm an introvert. So as Molly, we write about this a lot in the book. And I have struggled with this in the past where the workplace is built for extroverts.

21:18And so it's easy to just say yes to the happy hours, say yes to the dinners, say yes to the meetings. And then at the end of the week, you're so high strong and you haven't carved out time for yourself that that's when anything becomes like an emotional trigger. So in that case, so let's say you've had an outburst because it's just kind of been building up for a while. And let's say you do identify it's because you just don't have enough time and space. Really, what to do is to take that evening, sit down, reevaluate your calendar.

21:47cut what's non-essential, do you just need to say no to a few more things? And then the last thing is really following up with that person. So I think we tend to underestimate how forgiving people will be. And obviously, that your outburst was still within the realm of okay for the workplace. But I think just admitting that you had a moment.

22:10explaining what happened, maybe what caused it, but really taking ownership and just saying, I'm sorry, period. Not I'm sorry that you felt like I had an outburst. That's bad. Just own it. And then the most important, the final part is just to say, here's what I'm doing to make sure this doesn't happen again. So again, the three parts of that I think are really just taking ownership, understanding what happened and why, saying I'm sorry, period.

22:37and then showing that you've had the foresight, that you've had the time and the space to think about what you can do differently going forward. Right. What do you suggest we do if we're on the receiving end of an emotional outburst? Yeah. If you're on the receiving end, this is a really visual metaphor, but I think Trying to put yourself in a bubble or another way that we've heard it is just don't ingest so recognizing this person is having a strong reaction and You sort of feel it radiating off of them and there starts to be emotional contagion where their emotions are going to affect your emotions. And so as much as you can sort of putting a bubble around yourself or saying, I recognize this emotion for what it is and I'm not going to ingest in the moment. And I actually like sort of steal myself on the ground. I do sort of a power pose where I'm like, okay, I'm just going to ground myself. I'm here in the moment.

23:43And then after you're out of it, you can look at it and say, how much was I complicit in that? So how much did my actions create that emotional outbreak or was it just whatever was going on with that person?

23:57And if you are unclear about that following up with a person when they have calmed down and you can say, I know you had a really strong emotional reaction. I want to get clear about my role in that so that if there's anything that I could do differently to make sure that doesn't happen again, let me know. Or on the other hand, I've had nothing to do with me so that I can get clear on letting it go and moving on. What I like about that is you're not treating the person you know, as a pariah for having had that emotional outburst because I think that's tendency, especially if we feel hurt by it, to just avoid that person. And I think re-engaging sometimes can be quite productive. It's a hard thing to do because I think we all go into, this is all my fault, and that was a really tough thing to be a part of, to be witness to, you know, to be screamed at, to be yelled at, but...

24:53It's you being the bigger person to go back and give them that chance to clarify And it also just for me helps me sleep better Otherwise I go to worst case scenario of like well I caused that and now I can never speak to that person again When that's really probably not fair to them and they had other things going on we interviewed Kim Malone Scott for the book and she said as a boss one of her employees came to her one day and said, I know kind of day I'm going to have by the look on your face when you walk in the door. And I think that's not super fair to the leaders. We're all going to have bad days. But what it does mean is that as leaders, we can get better at saying, you know what, I had a really bad morning. There was traffic. I had dealing with my kids at home. I'm in a bad mood. It has nothing to do with you.

25:46So the more we can distinguish what's causing the emotions for others, the better. And that's a good point about leaders. We should talk a little bit about a leader and selective vulnerability. But as you mentioned at the beginning, women are watched more carefully around emotions. And I think leaders are too. So there's more imperative. Does that mean that you as a leader need to be more selectively vulnerable than we've been talking about? How does it differ when you're a boss?

26:15If you're a leader, you do need to be more careful about practicing selective vulnerability because you... to a certain extent set the emotional and cultural tone for the team. And so I think as a leader just really thinking through, what are you putting in your emails? Like that also is a place where it's important to think through what emotional impact it might have. So in the book we give the example of if you're a leader and you're just sending off emails really quickly because you're trying to be efficient. If you send in response to an email, let's chat period.

26:46the effect on the recipient is so different than if you send, hey, great edits. Let's find a time to talk through some of the changes I want to make tomorrow afternoon. Super different. And that's again, because people are just looking into every word that you're saying. And so when it comes to emotional expression, Again, if you walk in the door in the morning and let's say you've been sitting in traffic for a long time or you had a fight with your partner or you're just not feeling that well that day, if you don't flag that for people and just say like, hey, I'm having a bad morning. It has nothing to do with you. They're going to spend the entire rest of the day worrying and feeling anxious. And then research shows that has a pretty dramatic impact on their productivity, how they treat the people around them. So because you're just...

27:33more under the spotlight as a leader, it is really important that you think more carefully about your interactions and what you're expressing. And that's not only in your words, but also in your body language, your tone, and if you're writing an email. Do you have any thoughts on how, you know, if you're a manager and someone on your team is going through something deeply upsetting and, you know, maybe it's less, quite a long time.

28:00Any thoughts on how to be a good manager in that situation? It happens a lot for a manager. Someone comes to you in tears. And I think if you're just a colleague and that happens to you, you say, hey, I'm going to give you shoulder to cry on, or I'm going to give you the space and then go back to work. But if you're a leader, you actually need to think about the best next step for this person. So a couple of things.

28:26The first is just to listen and asking good questions and creating the space. The other thing is managing individually so... Same person going through a death in the family may actually want really different things at work Somebody may want to you know just dive right back into work and say this is a distraction mechanism And I don't want you to treat me any differently The other person may say you know I'm gonna need more extended time off and a transition back in so sort of co-designing what that looks like and then avoiding telling people what to feel you know, saying things like, you'll be fine or don't worry. Well, the person doesn't know that they're going to be fine yet and they can't stop worrying. So just creating space for them to have whatever emotions they're having, which are right for them. I want to go back to what we're talking about at the very beginning around women feeling like that they're scared of being over-emotional, so that we sort of tend to fall on the side of not displaying enough.

29:27As a woman, especially as a leader, what if you're not just not that emotional, at least outwardly? How do you handle that? Liz, maybe you can answer that one. Yeah, so people do have very different emotional tendencies. And I would say it works. Sometimes I lean towards being an under-emotor. And especially if you're a manager, I think, again, that can be just negatively interpreted. And so one thing is, find moments when you feel comfortable sharing a little more. And it's going to feel strange at first. But I think one of the first easiest ways to do that is to lean into excitement.

30:05If your team meets a milestone or someone, you know, one of your reports does something really well, leading into being a little more open about that you're thrilled for them, you know, and not overdoing it, but pushing yourself a bit past your normal boundaries. And then I would also just find moments to share personal stories. So there's a lot of research that shows when a leader shares a personal story that does a lot.

30:30to strengthen the relationships between them and their reports. And again, make sure it's work appropriate and is not something that could be seen as you undermining your ability to lead. But it's really about pinpointing moments in which you can push yourself out a little more. You might be more comfortable doing that in one-on-ones where it's not in a team meeting.

30:50but allowing people to see a little more of your human side to get to know your personality is usually a good thing, especially if you're aware that you tend to be an under emoter. I did want to ask about the bias toward women around emotions and in particular how a woman might respond if she gets accused of being overly emotional. Yeah, so you get accused of being overly emotional.

31:17I think one is to take a step back and say, who is this coming from? Is this a credible source? Is this somebody who I respect how they show emotions? So if it's coming from somebody who never shows any emotion at all and doesn't have respect from the organization, you know, maybe dismiss it, but if it's somebody who you sort of view as an emotional expression role model, then maybe you should take it to heart. And as the case with any feedback, The next question is, can you give me some examples? Can you help give me some specifics? Because it's really hard to act on general feedback. So you could say to the person, I hear that. I want to act on that. Can you help me identify some times when that's happened in the past and help me identify some moments for improvement in the future? And same thing with being...

32:07under-emoting or less emotional is to get more specific. So I'll give an example of that. I am somebody who, again, I mentioned I'm an under-emoter, and I'm somebody who tends to warm up to new people slowly. And so I got feedback that when I was meeting new clients that I was coming across as too business-focused, too professional, and not warm enough.

32:32I said, great, you know, give me some specific examples of when and which clients that's happened with. And then I announced it to my team. So I said, you know, I've gotten this feedback and this is something I'm specifically working on during this client engagement. So when the very first meeting I was walking with my team into the client office, one of my colleagues said, okay, remember you're going to be overly warm and emotional. You know, maybe you're going to like.

32:58come up with a fun fact to share, maybe you're gonna go in with a big smile on your face, like let's brainstorm some things that you can do going in, and you know, I slowly got better at it. So I do think there's some validity in that feedback as long as it's specific and you agree with where it's coming from. So it sounds as if we shouldn't be looking for an absolute, you know, sort of balance between being hyper-emotional and being under-emotional or, you know, unemotional, that it's very context-dependent. Absolutely. I think it's hugely context-dependent, and that's why the specifics can really help.

33:40because it's hard to be self-reflective of like, well, you know, for me, most of the time I'm calm and I'm collected and that's a good thing when I'm leading teams, but then there are scenarios where that is not helpful and I'm too cold and I need to be warmer. And so I'm gonna work specifically on that without saying I need to change my entire personality or I need to be exactly like someone else's style. Like you have to figure out your own style and how to make that work. And then I think the other variable, play, here is that our expectations are changing of how much emotion men and women should share. So we live in a society that is now wanting people to be more vulnerable and authentic. The lines between work and life have blurred quite a bit. And the people who can't make that transition often struggle. And I think so for men and women to understand that

34:39This is a dynamic thing and this is going to be changing as we live our lives and as our leadership progresses and that we may need to change the way that we express emotion or how comfortable we are with that. Molly and Liz, I'm so glad you were able to join us today. Thank you. Thanks so much for having us.

34:59If, as Liz said, society's expectations of how much emotion men and women should express are changing, if work-appropriate emotional expression is dynamic, where are we now in 2023? She's here to tell us. Liz, the last time we spoke in early 2020, you and Molly identified a couple of questions to ask ourselves before expressing our feelings at work, so that we're sharing with purpose and not just unloading.

35:29Questions like, will this information burden and unsettle the other person? And what's my goal here? How do I want this person to use this information to change their behavior or the situation we're in? Have those filters changed for you in the last three and a half years? Are you finding that people have become any more unfiltered since then? Has selective vulnerability become less selective?

35:57Yeah, great questions. And thank you. I'm so glad to be back with you. Obviously, a lot has changed since 2020. And Molly's out today, but would have loved to join. Yeah, so the questions haven't changed, but I do think people's answers have. So in terms of what might burden the other person, I think what's so interesting about where we are now.

36:19is it's really bringing to the forefront when you no longer have such strict lines around this is professional and this is unprofessional. People's personal differences start to really come to the fore where some people do prefer to share less. Some people would love to share everything with their colleagues. And I think that's really the question that we're facing now versus can I share anything at all? That's interesting. Right. The question before was could I express this emotion at work and now it's how much emotion can I express. And in what contexts? And people have very different answers to that. Yeah. How do we navigate that as individuals when we're making that decision about what to be vulnerable about and what to share? Yeah. I think it does come back to this question of what will be a burden to the other person. And I think there are absolutely times when

37:12something will burden someone else and you still need to talk about it because there's been a violation or there's sort of structural inequity in place. So I'm talking more about sharing maybe grief or just sharing about mental health struggles. And I would say it really comes down to understanding the norms of the team or organization that you're in and also having a deep awareness of the amount of trust within a particular relationship. So if I am new to an organization, honestly, I can't trust that everyone will treat what I share with empathy and that it won't come back to hurt me. And that's sort of a sad truth of the workplace. But I would say that's an area where I might

37:58It's not even burdensome. It's just like you might want to protect yourself a little more. If your manager is very emotionally closed off, unfortunately, again, they're probably not going to react well to you talking so much about how anxious you are. And so in those cases, I would always advise you can still talk about it, but start with the need versus the emotion. So rather than I'm so anxious, I'm so overwhelmed.

38:23I have a lot on my plate. Can you help me prioritize my work so that I can be sure that I'm working on the right things and that will help me perform better? You're sort of asking for the same support, but in very different ways. Well, how do you actually gauge how burdensome your message might be to the person you're talking to? Yeah, it's a really difficult thing. The way that I think about it, and this is often from a leadership perspective, is Will this information be useful to the other person? Will it help them understand me and where I'm coming from? Or does this feel more like an opportunity for me to vent, for me to just get something off my chest that maybe isn't that useful to that other person? So one example, my father-in-law died in 2020 and I didn't want to talk about it.

39:15And it wasn't even that I didn't want to talk about it. I just couldn't. Like every time I would start to talk about it, I would choke up. But it came to the point where I had to move meetings around. It was very obvious that at some point I would have to take bereavement leave. And that was something where if I hadn't said that, and this was in the fall of 2020, there was so much other stuff going on in the world, my team.

39:38would have seen me moving things around, coming in and out, showing up to meetings very stiff. And they probably would have read into that. We're getting laid off or the company is doing poorly. And so at that point it was like, I have to share something with them so that I'm not causing unnecessary anxiety. And what I did was say, you know, I want to share that my father-in-law's dying, he will probably die soon. I will probably take a week off when that happens. I'm sharing this with you so that you understand why I move meetings around, why I might not seem like my normal self. For me, it feels better not to talk about it. But I wanted you to know, again, why I'm showing up in this specific way. I sort of prepared this a lot. I really didn't want to start sobbing on calls, especially some of the people I had just hired.

40:28But it was important that I say something because otherwise it would have negatively impacted them and probably started like a gossip rumor mill about all these horrible catastrophic situations that were not true. And so how was that message received? Really well. I would say people really respected that I didn't want to talk about it. And I had some people kind of send me messages just saying, I'm really sorry, going through this. I went through something similar.

40:55And that was really lovely, and I would just say thank you so much for sharing, and that was kind of it. But I found that because I shared the context and very clearly said, I can't talk about this, it's just too much right now. And I would say I work with very empathetic people, or did at the time, still do, but it was a different job. That was sort of a boundary I drew when it was respected.

41:20Yeah, it was both vulnerable and boundary. Yeah. Which is an interesting distinction. Yeah, and I think that's an important thing to remember around vulnerability is it's not just an outpouring, an unfiltered feelings fire hose. It's often being very open about what you need and what support looks like for you and then not saying anything else if you don't want to. Yeah. For many of us, work is this place where we don't have to deal with those outside things, right, where we can feel competent, where we can fix things. We don't have to experience a lot of the negative emotion we might feel if we're going through a divorce, for example, managing a child's mental health, dealing with a death or an illness in the family. You know, and I think I often wonder, do I owe it to the people I work with to tell them that I'm going through something? And I think you made a good argument for if it will help them understand why you're showing up.

42:19the way you do, then it is a positive thing. Yeah. And that's where it comes back to this question of, is this helpful or is this maybe too much or more than they can bear in that moment? And so it is often really helpful to know what someone is going through. In your example, Liz, you knew the team. It sounds like maybe there were some new people you didn't know as well, but it was a pretty empathetic culture. How do you deal with something like that?

42:47when you don't really know the people, maybe they're clients, maybe they're a team you haven't worked with very long. Yeah, I would say if you don't know people that well, you can also add a sentence about, here's how I'm prioritizing the work that I'm doing with you or the work that I owe you. I might not be able to make every meeting, but please record it. I want to stay up to date. I will share updates. If I do need to take time off, I will make sure there's coverage. So I might just add a layer of...

43:17ensuring that person that you are still the competent colleague that you've always been, even if that means that you'll just pull in other people to backfill or to help you out when you need to go out, or if there's a period of time when you'll be unavailable. Yeah. So help me with something, Liz, because I've been going through some very big feelings ever since the attack in Israel and the war in Gaza.

43:46sorrow and anger and despair. And I know I'm not the only one who feels these feelings. I'm not sure that for the week after the attack in southern Israel that I would have even been able to tell you articulately what was going on inside my head and heart, but I can tell you I could barely get my work done. It's all I thought about.

44:14I wanted to talk about it, but I knew that just because my feelings are so mixed up and they are so much bigger than the way I usually feel my emotions, I was afraid that I couldn't have a little conversation. I couldn't confine it to a two minute hallway chat. So for the most part, I just kept my mouth shut. And I'm still processing. It's been three weeks, nearly a month.

44:44And my feelings are no clearer to me than they were on October 7th, but I can tell you they're big and they're overwhelming. Help. Yes. I think there have been sadly many times when this has happened, especially over the last three years. And yeah, the last three weeks have been incredibly intense. I would say, especially as a leader, and maybe even a woman leader, we often put so much pressure on ourselves to have all the answers right away. And I've seen that manifest as what you just described, where we choose not to say anything because we don't know exactly what our response is. And my philosophy is always if you communicate nothing, that's still a form of communication. And so it might not be...

45:35You know, you've crafted the perfect email or you're able to articulate everything but even saying something to your team like I'm having a really strong reaction to the news. It feels incredibly heavy. I'm guessing many of you feel the same. I don't yet feel prepared to even talk about it. I'm still processing it, but I wanted to flag that and also say if there's anything I can do to support any of you you know, that might be just pointing you to HR resources. Please let me know. And then also being open again to this idea that people are very different and sometimes support will look like them not talking about it. But I think just allowing space for that, but still flagging. And I think it's fine almost to say what you exactly what you just said, right? Like I feel so strongly it's very overwhelming. I just wanted to share that.

46:30to acknowledge what some of you might be feeling as well. Thank you. I'm not a manager, as our listeners know, but I have such empathy for managers right now, because I'm super pro emotional vulnerability, but I'm also realizing the burden that's been put on managers to be on the constant receiving end of their teams, despair, anger, burnout.

46:58Any advice Liz for how managers can regulate their empathy so that it doesn't wear them down? Like if you don't have enough emotional energy in the moment to help or There's not a specific ask. They're just expressing emotion. Is there anything you can communicate? You know any way to communicate that you will care but not actually take responsibility For solving that issue Yes, there definitely has been a push or trend towards much more authentic empathetic leadership. And I think that's great. And also, I want to remind every manager and leader, you are not licensed or equipped to be a therapist. That is not your job. Your job is also to.

47:44provide clear roles and responsibilities to make sure the person feels confident in their work so that they have less anxiety about getting fired, about just where their career is going, about paying their bills, that kind of thing. And so one of the tips I always give managers is inform yourself about the benefits that your organization offers and also clarifying where you can help provide that solace for them and where you can't but where they can potentially find it.

48:14Here are employee resource groups. I think these could be really beneficial to you. And I really encourage you to reach out. Where I can do the most for you is in your day to day work. So if you need heads down time this afternoon, if we can move meetings around, if there's anything that's unclear, I want to make sure that as you're moving through your day to day, you don't feel additional stress. You just gave us a great example of how to draw a boundary.

48:42Do you have a general way of thinking about where boundaries ought to sit so that we know how to draw them? To me, it really comes down to what is the role of a leader, which is to put the company first so that you can put your people first 99.9% of the time. If the company is doing well, it is way easier to create an environment in which people feel good, feel supported, have the resources they need to succeed. When I look back, at times when I was really going through it. What created a sense of stability and what made me feel better was not having to worry as much about my job. That said, obviously in the given economic climate, there are situations where like you can't promise someone the future. You can't guarantee that there won't be layoffs in six months. You sometimes as a manager don't know that.

49:33you won't be affected by layoffs, but there are still things you can do. So one of the things I've started doing is I would say to people that reported to me, find a job that you would love to have in three to five years, or maybe even in two years. Bring that job posting to me and we will go through the list of requirements.

49:52or qualifications and anything you don't feel like you have a story for, I will help you try to come up with a story. So I can delegate work for you. We can shift some of your responsibilities. And that's still a way of investing in them, of helping them feel a little more stable and confident.

50:09even if I have no idea if layoffs are coming. Because the things that I help them develop will help them in this job, will help them if they need to find another job. So, again, to me, the piece about boundaries comes back to what is within your control as a manager and leader? What are you best equipped to do? And how can you always try to create stability for someone even if it's on the short term or in a really small way? Yeah, that concept of helping people feel safe reminds me of that some of the misconceptions I hear about like psychological safety and that because I think people often Hear that and they think that they shouldn't feel any emotional discomfort or negative feelings or worry or anxiety at work And yet many of our workplaces are full of those emotions because of the uncertainty That's happening there. So, you know, how can

51:03managers draw the line between doing things that like build psychological safety, giving the tough feedback, being frank about where the business is, and also making sure that employees feel safe. You gave that good example of sitting down with an employee, but are there other ways that managers can help people understand negative emotions exist and we need to sort of continue to move forward despite that. Does that make sense? Totally. Yeah. And I think it starts with sharing without oversharing. So again, as a manager saying, look, we've just received word that our goal for the quarter is changing. I understand that this is really stressful. I feel it too. We've put a lot of work into achieving the first goal. You know, what I'm going to do is ensure that that work doesn't go to waste, that we're able to kind of

51:54clearly chart a path forward that you get recognized for all you've done to date. So I think again, it's like as you're sharing the news, slipping in these like, this is stressful. You might be frustrated. That's okay. We can still move forward and hold space for that at the same time. The other thing is having people in positions of leadership share stories.

52:19of times when work was really hard. I think it's just really powerful to hear a leader say, this is a challenging climate, and I'm feeling it too. I think there's always this trade-off between sharing what you're feeling, but not wanting to destabilize the team. So I think often it's how do you speak to your emotion without undermining your authority? So in one scenario, this is challenging, but I'm really heartened to see how hard everyone is working. And I really believe we can get through this. It won't be easy. If you have concerns, here's how to voice them versus, I haven't slept in three weeks. I just can't handle what's happening, right?

53:00I don't know. If I heard that, I'm like, okay, I need to look for another job. This person is not really going to chart a path to success or just ability. Right. Yeah. And I think the naming of the emotion, like the stress, the frustration, I mean, that was one of the things I found so useful about your and Molly's newest book, Big Feelings, is that you, like, defining despair was just so helpful so that I knew, okay, that's what I'm feeling. And I think you're right that leaders, by naming those emotions and those moments, even if they can't fix them, at least creates a shared experience. It also helps you know you're not alone. Yeah, I think we deeply underestimate how validating it is just to know you're not alone. I think, again, as leaders, we always think we need all the answers. And sometimes it's just saying, this is the situation and I hear you and I'm experiencing it too. I don't have all the answers.

53:57we're going to learn together how to move through this. And that could be really comforting. So I wondered, Liz, if you have any advice for leaders in this situation, you know, more and more when something awful happens in the world, leaders are called on to give some sort of statement to the team, to employees. Maybe it's an email to the entire staff, maybe it's getting up in front of an all staff meeting, to weigh in in some way on what's happened. And I wonder if you could just give some quick advice on how to keep that message real so that you don't sound forced. So it doesn't sound as if you're trying to keep it safe and touch all the bases and please everyone when that might not be possible

54:54or how do you make that message land in a way where you really are helping people? Yeah, specific tips. One is, especially if you're in an executive position, somebody else will probably draft this for you. Don't just hit send on what the person gives you. You have a voice, your employees.

55:17are looking at you longer and harder than other people, they've probably come to understand what your voice is and what it's not. You need to make sure that it feels like that message is coming for you. It is so obvious when it's like, this is boilerplate comms language. Again, pointing people to resources that the company has. So understanding benefits and that again might just be asking HR for help to weigh in, to provide some links. There's research that shows most employees.

55:43do not have a good understanding of the benefits their company offers. And so I think often that is actually surprising. It makes them feel better when it's like, Oh wow, I didn't know we had these programs. I'm going to make use of this. Or even if they don't just being like, it makes me feel better to work at a company that has paid for these resources for other people. And then it doesn't have to be endless, right? Like I think again, it can be something short. Like the news is really heavy. It's an overwhelming time.

56:11Here are some resources that can help. And then also encouraging managers, like go to your manager if there's something specific they can do to support you. And then emphasizing to managers, you have permission to prioritize supporting people. I just remember, again, when my father-in-law was dying, before I had even shared anything with anyone, I was on a call with my manager at the time, and she asked me, how are you? And I just started sobbing. And she was like, turn off the camera, you're not working for the rest of the day, paying me in the morning, and we can talk through what's going on. She could only do that because she knew that our CEO would have her back, that that was just the culture of the organization. So I think there's sort of the message you send to everyone, and then there's the message you send to managers or to people who are establishing the policies that support people that say, I will have your back.

57:08when you need to step in for someone if someone is really going through it. Like just don't send an empty message. You also need that structural support element and you need to be investing in that. Yeah, that makes sense. This has been so helpful. I always love talking about feelings, but especially with you. So thank you so much for coming on the show again. Yeah, thanks for having me and also just for surfacing a lot of these issues that are really hard to navigate. Thanks, Liz.

57:44That's our show. I'm Amy Bernstein. And I'm Amy Gallo. Women at Work's editorial and production team is Amanda Cursey, Maureen Hoek, Tina Toby Mack, Rob Eckhart, Erica Truxler, Ian Fox, and Hannah Bates. Robin Moore composed this theme music. We're accepting volunteers for upcoming Essentials episodes on handling criticism, demonstrating executive presence, and establishing trust.

58:10If you want to get better at any one of these skills and are willing to talk about your attempts and join an interview with either me or Amy G, email us at women at work at hbr.org.