Processing Workplace Hurt: Emotional Recovery Worksheet
Why This Matters
When a colleague does something that feels dismissive, disrespectful, or undermining, it can trigger strong emotions. Processing these feelings helps you respond from a grounded place rather than react from hurt.
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1. Identify What You’re Feeling
Pause and notice the emotions that come up.
Common ones include:
•Anger
•Hurt
•Disappointment
•Betrayal
•Embarrassment
•Confusion
Prompt:
What emotion is the strongest for me right now?
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2. Understand the Trigger
Reflect on why this situation hit so hard.
Ask yourself:
•What about this specific action activated a strong emotional response?
•Did this tap into an old wound (feeling dismissed, excluded, unappreciated)?
•Was it the action itself or the meaning I assigned to it?
Prompt:
What part of this situation felt most triggering to me?
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3. Challenge Unhelpful Thoughts
Your mind may jump to conclusions, such as:
•“They don’t value me.”
•“No one supports me here.”
•“I’m being pushed aside.”
Rewrite these into grounded, reality-based thoughts:
•“I don’t have all the information yet.”
•“This was upsetting, and I can approach it with clarity.”
•“I can handle this situation step by step.”
Prompt:
What is a more balanced way to view what happened?
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4. Regulate Before Responding
Before having any conversation or taking action, get your body and mind regulated.
Try:
•60 seconds of slow breathing
•A quick walk
•Long, slow exhales
•Grounding statements: “I can handle this,” “I’m safe,” “I can take my time.”
Prompt:
What helps me feel more grounded when I’m activated?
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5. Consider Your Boundaries
This may be a moment to reassess your boundaries at work.
Examples:
•Limiting personal sharing
•Keeping communication structured and clear
•Clarifying expectations and roles
•Choosing when and how much energy to invest
Prompt:
What boundary would help protect my peace and professionalism?
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6. Decide If a Conversation Is Needed
Not every situation requires confrontation, but some do.
If the issue affects workflow, trust, or your responsibilities, consider a calm, respectful conversation.
Helpful starters:
•“When this happened, I felt ____, and I’d like to clarify how we can move forward.”
•“Can we talk about communication going forward? I want to make sure we’re aligned.”
Prompt:
Do I need a conversation, or is this something I can let go?
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7. Support Yourself Emotionally
Healing doesn’t happen instantly; it requires self-care and validation.
Try:
•Journaling what happened and how you feel
•Talking with a therapist or trusted person
•Letting yourself feel the emotion instead of pushing it down
•Doing something grounding: stretching, walking, reading, or deep breathing
Prompt:
What do I need right now to support myself emotionally?
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Reflection Questions
•What emotions came up for me, and why?
•What part of the situation felt the hardest?
•What would help me feel more grounded?
•What is the healthiest next step for me?
•What boundary will support me moving forward?
