Can’t Manage Your Anger At Work? Here’s How

Anger is one of many natural feelings that a human can experience. The crucial feature of anger is the way it is expressed: healthy and unhealthy. Unhealthy anger may cause much stress, spoil social relations, and steal your energy.

A workplace is an inherent place where people can get frustrated. You may get all your documents covered with a cover letter writing help but still get angry at work. Anger management is a practice that will help you deal with difficult and unnerving situations during working hours. 

There are two groups of steps that you should take to manage your anger: immediate reaction and long-term management. Sources of irritation are unique for each individual: disagreement with superiors, pressing deadlines, and difficult tasks. Yet, the steps toward their resolution are common.

Admit that you are angry 

People tend to hide stressful emotions or turn away from them to avoid possible harm. Yet, bottled-up anger may cause much more problems. When you feel discomfort related to a stressful situation, recognize it and admit that you are angry.

This step will help you understand what makes you angry. You will recognize the triggers and know what situations to avoid in the future.

Do a breathing exercise.

Breathing is the easiest way to calm down when you feel discomfort and anger-related stress. Inhale, count to four, then exhale. Repeat several times until you feel that you have calmed down. Alternatively, you may inhale, count to ten, then exhale. 

This exercise distracts you from the source of anger and helps you concentrate on something else. After you calm down, you can evaluate the situation from a reasonable point of view. Making rushed decisions while you are angry is not an optimal strategy.

Talk to someone who you trust. 

Speaking with a trustworthy person is significant for successful anger management. You can hear a valuable piece of advice or insight into the situation. Besides, your feelings may be justified and forgiven. 

It is easy to beat yourself up after you feel anger or leash out at someone. Yet, remember that such talks should remain private. Your listener should be empathetic and value your personal space. 

Take a walk 

Distance yourself from the source of your anger if you have a possibility. Taking a short walk will help you clear your head and think about possible solutions for the situation. You may find another distraction, such as music or another work task.

After you feel better right after you become angry, you need to take steps to prevent stressful situations in the future. You need to speak through these triggers with the parties involved and create a personal plan for anger prevention. 

Discuss the situation 

Anger management includes personal сonfusion mitigation and developing a healthier atmosphere in a team. Meet with your colleagues to talk through the situation that made you angry.

Call for a third party if your working relations allow so. During the negotiations, it is important to discuss the situation and not the people. Do not blame the person, and do not actively defend yourself. Instead, explain what exactly made you angry and suggest solutions to avoid such situations in the future.

Make a plan 

Develop a plan to prevent stressful situations based on the discussion results. Things do not always go smoothly. There are things that you can and cannot control. Try to focus on elements of your workspace that you can change and improve.

As for the rest of the factors, learn how to accept them. Try to change your attitude toward situations that you cannot influence. Imagining how someone you respect would react is a good exercise to do so. 

Imagine a figure which you consider an authority for yourself. Put this figure in a conflict situation that makes you angry. Model, how this figure would react, and what responses it will provide. This will help you remain collected and not overreact toward future stressful situations. 

General Tips on Anger Management 

Anger management requires general support for healthy well-being besides active intrusions. Support a healthy lifestyle with enough sleep time and exercise. People with good well-being tend to become angry less frequently. 

Write down things that make you angry. It will help you get rid of the emotional baggage and structure your thoughts. Try to practice forgiveness toward other people. It will help not to cling to negative, traumatizing experiences. 

If anger takes the best of you more than you want to, consider seeking professional help. Anger management counseling will help you with professional techniques on how to deal with anger daily.

Benefits of Anger Management 

Anger management brings undisputable improvement into your work and life routine: 

  • Elimination of fatigue and symptoms related to stress. 
  • Improved relations in a work team. 
  • Prevention of passive aggression. 
  • Avoidance of unhealthy patterns and escapes. 
  • Improved empathy. 

Anger is natural for people. Yet, the condition of inner peace and acceptance is more favorable. 

Final Words 

People can get angry at work for different reasons. Yet, there are working techniques that can help you deal with anger. Acknowledge and accept anger as a natural feeling. Consider breath exercises and distraction from the source of your anger. 

Talk through issues with your team and find a compromise to avoid such situations in the future. More info you can find at Take an active part in preventing anger issues and accepting your working conditions as they are. 

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