In the present professional environment, it is quite usual to encounter instances of frustration or irritation while at work. Regardless of whether it happens occasionally or repeatedly, it is vital to handle anger in the workplace to effectively convey feelings and uphold a positive work atmosphere.
However, it can be difficult to find effective ways to manage anger in the workplace. This is because frustrations can arise from a range of situations, such as a malfunctioning vending machine or feeling provoked by your boss.
It is important to develop the skill of understanding and processing emotions in challenging situations, as it not only helps personal growth but also fosters a more supportive and cooperative work environment. Let’s explore typical reasons for workplace anger, the significance of emotional regulation abilities, and gain knowledge on effectively managing anger at work.
The effects of being chronically angry at work
The impacts of anger in the workplace extend beyond professional life as it can enhance stress levels, both mentally and physically, and play a role in anxiety. Additionally, anger can lead to physical health issues by raising heart rate, elevating blood pressure, and affecting the immune and central nervous systems.
When negative thoughts and emotions are constantly held onto, patterns of automatic thoughts are formed, which can have a detrimental impact on self-esteem, self-confidence, and other aspects.
Common causes of anger at work
There are various reasons why you might feel angry at work, whether they are related to work or unrelated. Therefore, it is crucial to analyze the root causes in order to effectively handle your emotions over time. Below are a few potential explanations for why your job could be causing you anger.
- High levels of stress: Work-related stress can accumulate over time and lead to feelings of anger and frustration. Excessive workloads, tight deadlines, conflicts with colleagues, or a lack of work-life balance can contribute to heightened stress levels, making it more likely for anger to arise.
- Poor communication: Ineffective communication within the workplace can cause misunderstandings, conflicts, and a lack of clarity. When communication breaks down, it can lead to frustration and anger due to misaligned expectations, unaddressed concerns, or a sense of being undervalued or unheard.
- Lack of control or autonomy: Feeling like you have limited control over your work, decision-making processes or being micromanaged can generate feelings of anger and resentment. When you perceive a lack of autonomy or are constantly undermined in your role, it can erode your job satisfaction and trigger anger.
- Unfair treatment: Experiencing unfair treatment, such as favoritism, discrimination, or a lack of recognition for your efforts, can lead to anger at work. When you feel that your work is not valued or that others are receiving preferential treatment, it can be frustrating and demoralizing.
- Unfulfilled expectations: If your job fails to align with your expectations, career goals, or personal values, it can create dissatisfaction and fuel anger. Whether it’s a lack of growth opportunities, a mismatch in job responsibilities, or feeling unappreciated, these factors can contribute to anger and a sense of being stuck.
- Organizational culture: A toxic work environment characterized by negative interpersonal dynamics, lack of support, or poor leadership can significantly impact your emotional well-being. Constant exposure to negativity, conflict, or a lack of trust can lead to chronic anger and a negative outlook on work.
- Personal factors: It’s important to consider personal factors that might contribute to your anger at work. External stressors, unresolved personal issues, or difficulties in managing emotions can spill over into the workplace, making you more susceptible to anger triggers.
In order to address and manage your anger at work, it is crucial to pinpoint the specific factors that contribute to it. By reflecting on these reasons, you can gain insight into the underlying causes of your anger and discover potential solutions. Depending on your circumstances, you might want to consider talking to a trusted colleague, supervisor, or coach about your concerns to effectively deal with and handle these causes.
Ways to manage anger at work
Here are some effective methods for managing anger in the workplace while also enhancing emotional intelligence abilities:
1. Take a deep breath
Deep breathing activates the parasympathetic nervous system, resulting in the body’s relaxation response. This response includes a decrease in heart rate, a reduction in blood pressure, and the alleviation of muscle tension. These changes enhance a feeling of tranquility and assist in regaining emotional control.
2. Practice mindfulness
Mindfulness is the practice of deliberately focusing on the present moment without making judgments.
One way to increase your awareness of anger is to pay attention to it when it occurs. Rather than immediately reacting to your thoughts and emotions, take a step back and observe them without impulsively responding. Instead of getting caught up in anger, try to select a more constructive reaction. There are several mindfulness activities that can be done at work, such as tidying your workspace, reminding yourself of your goals, and using the Pomodoro technique.
3. Breathe deeply and count to 10
The objective of this task is to resist the trigger by not losing control and expressing your thoughts aggressively. Instead, try your best to create some distance from getting overly angry. Utilizing mindfulness techniques like counting to 10 and concentrating on your breathing have been proven effective in slowing down your heart rate. This allows you to think about the situation calmly and choose your response in a composed manner.
4. Talk to someone you can trust
1. Engage in a conversation with someone whose opinion you highly regard, who possesses a solid understanding of the dynamics within the office, and with whom you can trust to confide in. 2. If possible, find a moment to step outside the office for a brief break, ensuring that your conversation remains private and cannot be overheard. 3. Utilize this opportunity to openly express your feelings and thoughts in an honest and heartfelt manner.
Venting can have a cleansing effect, and just by sharing what happened with someone else, you may gain a new perspective. Your trusted listener will provide sympathy and might even propose solutions that you hadn’t considered.
5. Write it down but don’t send it
If you are unable to control the desire to express your negative emotions, do so by writing them down.
By following a sequential thought process, rephrase the given text while ensuring the retention of the original meaning. Avoid including additional information or omitting any details: No matter if you express your sincere opinion on paper or draft a sincere email, you will experience a sense of relief once you have purged your inner thoughts. However, it is crucial that you refrain from sending your message in any circumstances. Instead, preserve it for future reference, and revisit it when you have regained your composure. Then, discard it permanently.
6. Leave the building
In order to calm down, it can be helpful to create some distance between yourself and the situation. Take a break and go outside to get some fresh air. Engage in activities like a brisk walk, eating lunch outside, or finding a quiet spot to sit and collect your thoughts. This will allow you to regain composure and achieve mental clarity. When you return to your desk, you will likely find that the intensity of the situation has lessened.
7. Get some head space
In order to create mental space, it is advisable to distance yourself from the stressful situation. This can be achieved by engaging in activities such as checking your Twitter feed, browsing through your favorite website, or playing Pokemon Go. By doing something that brings you joy, you can regain stability and approach the office situation in a more calm and focused manner, allowing for productive and acceptable outcomes.
8. Get some emotional support
When you feel like you’ve been treated unfairly, it is crucial to have access to your personal support system. Send a text to your partner to ask for a virtual hug, reach out to a close family member for feelings of love, or arrange a coffee meeting with a good friend to uplift your spirits.
At times when things are not going well at work, it is crucial for you to experience a sense of value and appreciation from your loved ones.
9. Recognize your personal triggers
It is common for everyone to have certain triggers that can provoke angry or violent reactions unexpectedly. The key is to acknowledge and identify your own triggers in advance, so that you can react before they overpower you. By developing the ability to take a deep breath and distance yourself whenever your triggers are activated, you will have made significant advancements in managing your anger.
10. Reward yourself
Every time you manage to control your anger and prevent yourself from becoming angrily outburst, it is a true personal accomplishment that you should take pride in. It is important to recognize and appreciate the fact that you are slowly developing the ability to manage your negative emotions. Give yourself some self-care to celebrate this progress. It’s time to reward yourself!
11. Use positive self-talk
Positive self-talk entails replacing negative and irrational thoughts with positive, rational, and self-affirming statements. By questioning negative beliefs and restructuring your thoughts, you can change your outlook, decrease the intensity of anger, and approach situations with a more balanced mindset.
12. Practice active listening
Active listening consists of fully concentrating on the speaker, being attentive to both verbal and non-verbal signals, and striving to comprehend their point of view. Through active listening, you demonstrate respect, cultivate empathy, and establish a favorable atmosphere for productive communication and conflict resolution.
13. Practice problem-solving
Instead of fixating on the problem, redirect your attention towards discovering solutions by breaking down complicated issues into smaller steps, generating multiple approaches, and evaluating the possible results of each. By engaging in problem-solving, you channel your energy towards constructive actions, diminishing anger and fostering productivity.
14. Reflect and learn from your experiences
It is important to think step by step and reflect on the situation and your response after experiencing anger at work. By assessing what caused your anger, how you reacted, and the resulting outcomes, you can learn from these experiences, recognize any recurring patterns, and establish strategies for managing anger in the future.
