Why do we need anger management at work
Based on statistics, it is observed that 45% of employees often experience anger outbursts at their workplace. A total of 53% of employees have encountered workplace bullying incidents. In terms of expressing their anger, 65% of employees choose phone communication, whereas 26% prefer messaging and 9% opt for face-to-face interactions.
The implementation of anger management at work is therefore very much crucial today. As anger can negatively affect the workplace environment. It also leaves a negative impression on the employees’ minds.
According to Bond University, professor Cynthia Fisher conducted a study titled “Emotions at Work: What Do People Feel, and How Should We Measure It?” The study reveals that the negative emotions encountered in the workplace comprise of.
- Frustration or irritation.
- Worry or nervousness.
- Anger or aggravation.
- Dislike.
- Disappointment or unhappiness.
By implementing improved employee health and well-being plans, HR can assist their employees in overcoming such fluctuations.
Anger management techniques you must practice
To illustrate, let us consider Freud’s theories of emotion, which he developed using a hydraulic model. According to this model, when pressure accumulates, it necessitates release. However, the inquiry persists: how can one effectively diminish anger? Here are a few remarkable approaches that assist in managing anger in the workplace:
1. Building emotional resilience
Developing emotional resilience is a valuable skill in today’s world, as it involves the ability to effectively cope with stressful situations or crises. This skill entails effectively managing negative emotions such as anger and not allowing oneself to be consumed by seemingly insurmountable challenges.
The ability to retaliate in any adverse situation with decisive actions can be cultivated, leading to success at work. This will enable you to let go of anger and resentment towards someone. Resilience is comprised of five pillars.
- Self-awareness
- Mindfulness
- Self-care
- Positive relationships
- Purpose
By strengthening these aspects, you can effectively direct your emotions, utilize your reasoning abilities, and effectively handle anger in a professional setting.
2. Mindfulness meditation
Anger can be overcome by implementing reasoning and analysis to explore the root cause of irritation and unlearn it. By practicing mindfulness meditation, you can cultivate patience and perseverance, ultimately lessening your anger problems.
When someone close to you becomes extremely angry, they may lose control of their emotions and create a negative atmosphere. This can lead to them physically harming themselves or others. By imagining this scenario, you can comprehend the harmful consequences of anger and its potential extent.
By practicing mindfulness meditation, your mind will be able to stay focused on the resolutions it has set and not be overcome by anger, allowing you to cultivate determination, maintain a calm state, and peacefully engage in work.
3. Workplace yoga
Step by step reasoning, please rephrase the given text preserving the original meaning, without adding new information or omitting any details: The endocrine system is regulated by yoga, resulting in a sense of calmness. Utilizing various techniques, yoga aids in effectively controlling anger. It has the ability to regulate adrenaline and cortisol levels, as well as enhance neurotransmitter activity in the brain.
To calm yourself down when you are angry, try reversing the process of your breathing. Take slow and deep breaths through your nose and exhale through your mouth. This technique of breathwork is beneficial in reducing anger and finding calmness, making it an important aspect of yoga and a regular wellness routine.
In order to reduce anger and improve mood, consider practicing yoga or breathwork at your workplace. Whenever you feel angry or restless, make an effort to keep it away from your surroundings.
4. Reading as an anger management technique
Your anger management technique can be effectively addressed through reading, which is an intellectual wellness activity that should be embraced by all individuals. Additionally, this approach focuses on a holistic perspective, presenting a way to harness your reading skills in order to control anger.
Readership serves as a mental mechanism to counteract the dispersion of anger, distortions, and animosity. It stimulates both the intellect and spirit, sparking creativity and ingenuity. It serves as a barrier against detrimental thoughts or behaviors and offers numerous advantages such as enhancing workplace communication, fostering critical thinking skills, and more.
5. Emphasizing on positive work culture
In order to foster a positive work environment, it is imperative for every workplace to implement strategies. The financial burden on employers due to job stress, job dissatisfaction, and anxiety disorders in terms of healthcare expenses amounts to billions of dollars annually. Additionally, anger among employees leads to a rise in passive-aggressive behaviors.
Recognizing emotions in the workplace is crucial. To minimize anger at work, it is vital to embrace a thorough, methodical, and ongoing method.
Creating a positive work culture involves a focus on the health and wellness of employees, as they are valuable assets to the organization. Thus, prioritizing the mental health and wellness of employees is crucial in fostering a positive workplace culture.
6. Practice deep breathing
Deep breathing has been identified as a stress reduction technique, and since anger is frequently linked to stress, practicing breathing exercises can effectively address both symptoms at the same time.
Box breathing is a popular and efficient technique for deep breathing. It consists of inhaling deeply, counting to four, holding the breath, also for a count of four, exhaling slowly for a count of four, and holding the breath again for a count of four.
You can repeat this breathing exercise as many times as necessary, and it is possible to find an application that provides guidance through visualizations and soothing sounds while you practice breathing.
7. Visualize a calming environment
If you are able to distance yourself from the cause of your anger temporarily, you could consider utilizing visualization as a means to briefly concentrate on your emotional objectives. During this exercise, it is advisable to avoid picturing yourself causing harm to others, but rather imagine alternative manifestations of your anger.
By breaking down the process into smaller steps, you can rephrase the given text without changing any information: 1. Firstly, imagine a tornado moving through a field, ripping up trees, and causing dust to swirl around. 2. This mental image of destructive emotions can be offered by visualizing this fictional devastation. 3. After a few minutes, envision the anger dissipating as the tornado dissipates. 4. Instead of the tornado, picture a rainbow, a gentle mist, and a brightly shining green field.
If you are unsure of how to effectively engage in visualization for your own benefit, you can consider trying out a guided meditation available online. Numerous guided meditations are accessible for free, which may be specifically designed to target a particular form of anger or symptom in order to assist you in achieving a state of relaxation.
8. Journal
By engaging in journaling, you can identify patterns in your thought process, which can prove beneficial in the long run as it helps highlight areas of personal development that may go unnoticed initially. When feeling angry, it is advisable to separate yourself from the situation, take a seat, and jot down your thoughts and emotions.
Some individuals prefer using paper and pen to journal as it helps them to slow down and find therapeutic value. Conversely, others opt for a phone or computer to conveniently and rapidly express their thoughts.
9. Find a physical release of anger
When your anger is particularly strong, you might experience physical symptoms such as burning skin, clenched muscles, or nausea. Additionally, you may observe an increase in adrenaline or physical energy.
10. Vent to someone you trust
Social connections have benefits for mental and physical health. Emotional repression is correlated with negative health impacts and can worsen anger, so you might try reaching out to someone you love to vent or socialize with. Venting to someone, whether they’re a hotline volunteer, therapist, or a friend, might offer validation and a sense of camaraderie.
If you have the desire to express your frustrations without wanting advice, it is important to inform the person beforehand. Moreover, before sharing your thoughts and emotions with someone else, it is essential to ask for their consent to discuss such matters. There may be situations where a friend is not mentally prepared to listen to emotional discussions.
11. Take a break
If you experience anger or irritation, it is advisable to take a break by either going to the bathroom and closing the door, or sitting in your car for a few minutes. In a work setting, it may be beneficial to concentrate on the current task and find an opportunity to take a break as soon as possible, even if it is just for a few minutes.
During your break, take the time to concentrate on your breath and quiet your mind. Utilize visualization methods to picture yourself in a serene location such as a tranquil forest clearing or your preferred camping spot. Aim to incorporate imaginary sensations into your visualization that stimulate your senses. For instance, if envisioning a forest, consider the scents you can detect and the sounds you can hear.
12. Try cognitive restructuring
Cognitive restructuring, which is a coping technique used in cognitive-behavioral therapy, is known for its effectiveness in helping individuals manage anger. When engaging in cognitive restructuring, one may identify and recognize thoughts that are not beneficial, followed by consciously reframing them.
If you talk to yourself in a certain manner, it could have the same effect on you as how you talk to others may affect them. When you use phrases such as “Everything is ruined,” when speaking to yourself, it has the potential to intensify negative emotions. To transform this mindset into a more beneficial yet still empathetic alternative, you can say to yourself, “This situation is distressing, and it’s perfectly understandable to feel angry.”
If you find it challenging to learn cognitive restructuring by yourself, you may want to reach out to a cognitive-behavioral therapist to gain more insight into how this skill can benefit you.
13. Cultivating empathy
Decreasing aggression is a result of empathy. Demonstrating empathy and understanding, and acknowledging one’s mistakes, is an extraordinary trait in a professional setting. Possessing such a quality allows one to overcome fits of anger. Cultivating empathy in the workplace will improve relationships among employees, while also fostering trust, confidence, and cooperation.
Empathy plays a crucial role in fostering respect and positive emotions as it effectively reduces negative judgments. Consequently, it contributes to the development of a more favorable work environment. Conversely, a lack of empathy within a workplace can lead to heightened social difficulties.
