What do you do if your emotions are overwhelming during high-pressure UX research situations?

Working as a UXR in the health industry presents unique challenges, including managing stress and emotions on a daily basis. Cultural norms can blur boundaries between researchers and participants, making it challenging to find balance. Each individual faces this struggle differently, emphasizing the need for careful consideration. Before every potentially emotional session, I'd mentally prepare and redefine what balance meant in that specific context. Anticipating triggered emotions helped mitigate shock and maintain session manageability. Additionally, I developed strategies to steer conversations away from sensitive topics when unnecessary and to show empathy minimally without jeopardizing rapport or the researcher-participant dynamic.

Practice mindfulness techniques, take breaks as needed, seek support from colleagues or mentors, maintain perspective on the research goals, and focus on effective communication and problem-solving strategies.

Acknowledge and accept your emotions without judgment. Recognizing that it's normal to feel stressed, anxious, or overwhelmed in challenging situations can help you address them more effectively.

Allow yourself to take regular breaks during intense research sessions to recharge and reset. Step away from your work environment, go for a short walk, or engage in activities that help you relax and unwind.

Manage expectations by setting realistic goals, timelines, and priorities for your research projects. Break down complex tasks into smaller, manageable steps, and focus on making incremental progress rather than aiming for perfection.

Reach out to colleagues, mentors, or friends for support and perspective during challenging times. Sharing your feelings and experiences with trusted individuals can provide validation, encouragement, and helpful insights to navigate difficult situations.

Experiment with stress management techniques such as progressive muscle relaxation, guided imagery, or journaling to reduce tension and promote relaxation. Find what works best for you and incorporate it into your daily routine.

If overwhelming emotions persist or significantly impact your ability to function, consider seeking support from a mental health professional. Therapy, counseling, or coaching can provide strategies and coping mechanisms tailored to your specific needs and circumstances.