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Sociologist Arlie Hochschild coined the term “emotional labor” to refer to professions which require individuals to express certain emotions, regardless of how they feel.

The idea here is that employees are often expected to display the right emotions to properly perform their jobs. The cashier or waitress is expected to smile at you and say, “Have a good day!” even if they aren’t in a good mood, or they couldn’t care less how the rest of your day goes.

Every job requires a certain level of emotional labor. A good businessman needs to control his temper during a meeting, a good doctor needs to be empathic toward their patients, and a good flight attendant needs to be kind and respectful toward passengers.

We don’t often think of these emotional aspects of work as actual “work,” but they do require will-power and energy – and they can often be just as draining as physical or mental work.



Two Types of Emotional Labor

According to the theory behind “emotional labor,” there are two different types:

Surface acting – Faking emotions or “putting on a mask” to display the “correct” emotions at work, even if they don’t align with how you actually feel about the job.



– Faking emotions or “putting on a mask” to display the “correct” emotions at work, even if they don’t align with how you actually feel about the job. Deep acting – Modifying your inner beliefs and feelings about the job to align with emotions that the job requires.

The difference between “surface acting” and “deep acting” can make all the difference in your job satisfaction.

When an individual’s emotions align with their work (“deep acting”), this typically leads to less stress and greater happiness at work.

But when an individuals emotions have to be faked (“surface acting”), this typically leads to more stress, increased burnouts, emotional exhaustion, and sometimes even depression.



Aligning your emotions at work

There are many ways we can better manage our emotions at work. Here are just a few simple strategies you can use:

Recognize the value in your work. Every job serves a purpose, how does your work fit into society at large? Why is what you do important? Recognizing the value of your own work will give you a new sense of pride and accomplishment in your job.



Every job serves a purpose, how does your work fit into society at large? Why is what you do important? Recognizing the value of your own work will give you a new sense of pride and accomplishment in your job. Focus on aspects of your job that you like. You can lift your mood at work by focusing on the parts of your job that you actually find satisfying and enjoyable. You may not like everything about your job, but usually there are a few things you will like. Focus on those positive aspects.

You can lift your mood at work by focusing on the parts of your job that you actually find satisfying and enjoyable. You may not like everything about your job, but usually there are a few things you will like. Focus on those positive aspects. Do the small things to minimize stress. Everyone needs to do certain things at work to stay sane and grounded. Small things like listening to music can help manage negative emotions and stress or taking a much needed break when you feel overwhelmed and need a breather.



Everyone needs to do certain things at work to stay sane and grounded. Small things like listening to music can help manage negative emotions and stress or taking a much needed break when you feel overwhelmed and need a breather. Improve your relationships. One of the keys to emotional satisfaction at work is building healthy relationships with our bosses, coworkers, clients, etc. Emotional labor is primarily concerned with keeping a healthy social environment; if you learn to get along with people better, you’ll have to use a lot less emotional labor while dealing with them.

One of the keys to emotional satisfaction at work is building healthy relationships with our bosses, coworkers, clients, etc. Emotional labor is primarily concerned with keeping a healthy social environment; if you learn to get along with people better, you’ll have to use a lot less emotional labor while dealing with them. Find healthy ways to express negative emotions. It’s unrealistic to expect to have a positive attitude all of the time, but there are ways we can handle our negative emotions constructively. Know how to bring up your problems and concerns to bosses and coworkers in a respectful way. Brush off little problems by turning them into a joke or finding a funny side to them. Talk to people directly, don’t gossip or spread negativity behind people’s backs.

It’s unrealistic to expect to have a positive attitude all of the time, but there are ways we can handle our negative emotions constructively. Know how to bring up your problems and concerns to bosses and coworkers in a respectful way. Brush off little problems by turning them into a joke or finding a funny side to them. Talk to people directly, don’t gossip or spread negativity behind people’s backs. Be less impulsive. We all have moments at work when our emotions are kicked into overdrive. But even in the heat of the moment, we have to try our best to control ourselves and not make a scene. Sometimes it’s best to not express yourself or act on your emotions at all, but instead just ride out your emotions until they subside.

All of these strategies can help you become more of a “deep actor” at work rather than a “surface actor.” They allow you to accept your emotions at work in an honest and healthy way, rather than make you hide behind a mask or be forced to ignore your emotional world.

Emotional labor is a real thing that we all need to deal with. It’s not always easy – it’s called “labor” for a reason – but managing our emotions is often necessary to maximize our own well-being, job satisfaction, and productivity.



Find a job that fits your personality

At the end of the day, the “emotional labor” of your job may be too much to handle. This is often a sign that the job is in conflict with your core personality.

Maybe you have zero passion for the work you do. Maybe your boss and coworkers are toxic. Maybe there are particular aspects of the job that stress you out too much.

Whatever the reason, you shouldn’t torture yourself by working at a job that you absolutely hate.

No job is going to be perfect, but you should try your best to find something that works with you and your personality.

If you don’t like dealing with too many people, customer service probably isn’t for you. If you’re not good at math, then you probably don’t want to be a computer programmer.

Finding a job that you enjoy, with people who you get along with, will do a lot to reduce the “emotional labor” you’ll have to invest to be effective at work.



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