Experiencing occasional unpleasant emotions while at work is a normal occurrence and having effective strategies to cope with these feelings is advantageous.
When working, various situations like having a dispute with a colleague or a miscommunication with a customer can lead to anger. It is important to acquire skills in handling anger at work in order to maintain favorable relationships with your team and exhibit professionalism.
The purpose of this article is to examine the advantages of anger management in the workplace, as well as to provide techniques and suggestions for effectively handling emotions while on the job.
Common causes of anger at work
There are several reasons why work may be causing you to feel angry, both related to work and unrelated to work. It is essential to examine the root causes in order to effectively control your emotions in the future.
- 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 the causes of your anger at work, it is crucial to identify the specific factors that contribute to it. By reflecting on these reasons, you can gain insight into the root causes of your anger and explore potential solutions. Depending on your circumstances, it may be beneficial to discuss your concerns with a trusted colleague, supervisor, or coach.
Ways to manage anger at work
Here are some efficient methods to handle anger at work while enhancing one’s emotional intelligence abilities:
1. Acknowledge your anger
To determine the cause, examine your feelings of anger. It is possible that there is a real issue at work that you can solve. Keep in mind that anger is a normal emotion and you may feel it when you perceive something as a threat, either consciously or unconsciously. To make anger helpful, acknowledge it and objectively assess if it is justified based on the situation.
2. Breathe deeply
When you start to feel anger, try taking deep breaths to help soothe yourself. Deep breathing exercises can send signals to your brain to unwind and divert your focus from your anger. Additionally, reciting a calming phrase to yourself, counting to 10, or listening to your favorite music can also provide distraction and help calm you down.
3. Talk to someone you trust
When you feel angry due to a certain situation, consider confiding in a trustworthy individual. This person might provide valuable advice or insights to validate your emotions. It is essential to exercise caution when selecting whom to share information with, and speaking to a trusted individual ensures privacy. Look for someone who possesses good listening skills, empathy, and the ability to assist you in handling the situation in a professional manner.
4. Find some space
To effectively manage your anger, consider leaving your office or workplace in order to physically distance yourself from the situation that caused your anger. Take a short walk as a means to redirect your energy towards a more productive outlet. Utilize this time to reflect on the situation and generate potential solutions. Doing so can enable you to view the situation from a more composed standpoint, allowing you to approach the problem with a renewed outlook.
5. Practice mindfulness
Mindfulness is the act of intentionally focusing on the current time period without forming opinions. It aids in recognizing the emergence of anger, observing thoughts and emotions without immediate response, and selecting a more productive reaction rather than being overwhelmed by anger.
You can engage in several mindfulness activities at work, such as arranging your workspace, reinforcing your work’s purpose in your mind, and implementing the Pomodoro technique.
6. Identify triggers
By being aware of your anger triggers, you can predict and get ready for situations that might cause anger, as mentioned before. You can develop approaches like changing the way you view things, establishing limits, or asking for assistance to handle or prevent triggering situations by identifying patterns and common triggers.
7. Use positive self-talk
By engaging in positive self-talk, you can replace negative and irrational thoughts with positive, rational, and self-affirming statements. This process involves challenging negative beliefs and reframing your thoughts, ultimately leading to a shift in perspective, a reduction in anger intensity, and a more balanced approach to various situations.
8. Take a break
By stepping away from the source of anger, you can disengage, calm down, and restore emotional equilibrium. Engaging in physical movement, like taking a walk, enhances blood circulation and triggers the release of endorphins, which can assist in alleviating stress and anger. Additionally, taking a break offers an opportunity to gain perspective and face the situation with a more composed mindset.
9. Practice active listening
Active listening is the act of fully concentrating on the speaker, acknowledging both their spoken words and nonverbal signals, and striving to comprehend their point of view. Through active listening, you demonstrate respect, nurture empathy, and establish a supportive atmosphere for productive dialogue and conflict resolution.
10. Practice empathy
By putting yourself in the shoes of others, you can try to comprehend their perspective and emotions. Empathy allows you to cultivate compassion and patience, which in turn enables you to react to difficult situations with greater understanding and reduced anger.
11. Use humor (carefully)
Using humor in tense situations can help change your perspective and diffuse the tension. Humor has the ability to release endorphins, reduce stress, and create a positive environment. Nevertheless, it is crucial to employ humor with tact and ensure that it does not undermine the seriousness of the situation or cause offense to others.
12. Set realistic expectations
To prevent frustration and anger, it is important to have realistic expectations. You can do this by setting achievable goals and timelines, taking into account the resources and limitations of the situation. This approach can help in managing frustration and avoid feeling overwhelmed.
13. Practice problem-solving
Instead of putting too much attention on the problem, redirect your attention towards discovering solutions. Divide complicated problems into smaller, more easily manageable steps, generate different approaches, and evaluate the possible results of each. Engaging in problem-solving activities will help channel your energy towards productive actions, minimizing anger and encouraging greater efficiency.
14. Discuss your anger with the parties involved
Once you have regained your composure and are able to think more rationally, arrange a meeting with the individuals involved. Take into account the level of relationship you have with the person and contemplate the inclusion of a third party to facilitate discussions during the meeting.
When engaging in conversation with the other individual, it is advisable to communicate honestly regarding your emotions and focus on finding solutions instead of assigning fault. Viewing yourselves as cooperative teammates can facilitate the discovery of mutually beneficial resolutions.
15. Develop an action plan
1. Begin by outlining a clear set of steps to address the initial incident that triggered your anger. 2. Identify and understand the root causes behind the triggering incident, ensuring thorough evaluation. 3. Initiate actions to resolve the specific issue that caused your anger, focusing on areas within your control to implement effective solutions. 4. Consider potential strategies or measures to mitigate the chances of a similar incident occurring in the future. 5. Reflect on the emotions experienced during the trigger incident, gaining insight into personal reactions and determining effective techniques for emotional regulation. 6. Explore methods to enhance communication and understanding within the context of the trigger incident, promoting constructive dialogue and fostering better relationships. 7. If applicable, seek support or guidance from relevant resources such as friends, family, or professionals to aid in managing and resolving the anger triggered by the incident. 8. Continuously evaluate the effectiveness of implemented solutions, making any necessary adjustments or improvements to ensure long-term resolution and prevention of similar triggers.
If there is something out of your control, it is advisable to accept the situation and gradually develop a more positive mindset. By learning to overcome difficult emotions, you can effectively reduce your stress levels and continue making positive contributions to your team.
16. Focus on being happy
Although there may be factors beyond your control in the workplace, you have the ability to determine your response to these situations. By fostering a more positive attitude at work, you can improve your overall experience and promote increased productivity. Having a open mindset and positive approach towards work conflicts can also serve as an example of effective teamwork to your coworkers.
17. Reflect and learn from your experiences
After feeling anger at work, take a step back and contemplate the situation along with your reaction. Evaluate what caused your anger, your response, and the results. Taking time to reflect on these occurrences aids in gaining knowledge from them, recognizing patterns, and constructing tactics for effectively managing anger in the future.
