When faced with overly critical feedback from your manager, take a moment to pause before reacting. Separate emotion from insight by assessing whether there is value in the message, even if the delivery feels harsh. Focus on what you can learn and improve rather than taking it personally. If something feels unclear or unfair, seek clarification with curiosity rather than defensiveness. Developing resilience in these moments not only strengthens your professional growth but also helps you navigate challenges with confidence.

Here are a few ways to manage emotions when receiving overly critical feedback from a manager: Take deep breaths and avoid reacting immediately. Focus on understanding the feedback. Don’t Take It PersonallyAsk questions to understand the expectations better. Look for Growth Opportunities – Identify areas for improvement and apply constructive feedback. Take a Break if Needed. Assess the feedback objectively and decide how to improve.

Taking a step back and deep breath always helps to calm your emotion and get your head back into work. For me personally, I've always tried to implement stoicism in my daily life since around 2 years ago. To determine which aspects are within your control, and which one aren't. And your Manager's feedback definitely isn't within your control. By being able to determine between those two aspects, at the very least you should be able to determine what are the acts you should take to satisfy your Manager's feedback more calmly.

Pause, take a deep breath, and focus on the feedback’s content, not the tone. Reflect on what’s constructive, separate personal feelings from professional growth, and if needed, seek clarification calmly. Emotional control comes from viewing feedback as a learning opportunity.

Take a deep breath: Seriously, that initial sting is natural. Let it pass before reacting. Listen actively: Even if it's hard to hear, focus on understanding their perspective. Ask clarifying questions: "Can you give me an example?" or "What would 'better' look like in this case?" This shows you're engaged and helps you understand. Acknowledge the feedback: Even if you disagree, say "I understand your concerns." It shows you're listening. Don't get defensive: It's tempting, but it shuts down the conversation. Take time to reflect: Don't respond immediately. Process the feedback, and decide what's valid and what you can act on. Follow up: If appropriate, discuss the feedback again later, showing how you've considered it.