Sun. Feb 5th, 2023
How to manage anger at workplace

Employees frequently experience anger and other unfavorable feelings while working. Conflict with a coworker, dissatisfaction with corporate practices, or even unrealistic deadlines may be the cause of such feelings. Having excellent anger management skills can improve your productivity and the atmosphere at work.

Anger is a healthy emotion that is faced by almost everyone and that too on an everyday basis. When you are angry you may feel an increase in your blood pressure and you may be in want of screaming at people punching something quite hard. Anger is a strong but common emotion. Only until something goes wrong, such as getting lost in traffic and running late for a meeting or when your boss vents his wrath at you, does it start to happen.

Anger, especially at work, may be harmful to both you and those around you. At this point, anger control is necessary.  An organization and its employees may suffer if workplace violence is allowed to continue. Serious health problems like stress, depression, high blood pressure, and heart disease may result from it.

Benefits of managing anger at workplace

  • Create a positive environment
  • Helps in conflict resolution in the workplace
  • Improves communication among the employees
  • If left untreated it can convert into some negative traits in the person
  • Helps in finding solutions that are positive and practical.
  • Helps in improving practical relationships at the workplace.
  • It will also help in reducing stress in the workplace which improves the well-being of the people
  • Helps in increasing of focus and concentration to perform work

Reasons people get angry at workplace

  • A raise, promotion, or significant projects were promised to the employee, but they were never delivered.
  • He felt it was wrong or incorrect, yet the employee was told to do it.
  • The supervisor’s expectations were either too high or kept shifting, so the employee could not live up to them.
  • The boss was a micromanager who constantly criticized the worker.
  • The employee believed his boss was less knowledgeable and skilled.
  • The job was performed by another employee who earned greater money.

Managing Anger at Workplace

  • Acknowledging the feeling

Understanding the causes of your anger will help you recognize it as a feeling. Instead of rationalizing your anger, consider what is making you feel that way. It’s critical to keep in mind that rage is a completely normal human emotion that typically arises in response to danger. Acknowledging your growing anger can help you decide whether or not the scenario or issue justifies such a response, as opposed to allowing it to build.

  • Breathing and counting to 10

Simply resisting the trigger is the goal of this exercise. Put a lot of work into keeping yourself away from the caused so that you don’t lose it and start screaming at everyone. Every time you feel angry, put an end to what you’re doing and take a few deep breaths. Deep breathing exercises can almost immediately relax you or cause your anger to subside since they boost the oxygen supply to your brain. Counting to ten will slow down your heartbeat and make you feel relaxed so that you are able to choose your response to the situation.

  • Emotional resilience

It’s important to practice emotional resilience in modern society. It speaks to a person’s capacity to adjust to challenging circumstances or disasters. Gaining control over negative emotions like anger is necessary for developing emotional resilience. Five pillars of emotional resilience are:

  • Purpose
  • Mindfulness
  • Self-care
  • Positive relations
  • Self-awareness

When these five pillars are strengthened, they will help in the regulation of emotions and managing anger in the workplace.

  • Emotional support

It’s essential that you be able to contact your personal support network when you’re feeling down. To feel loved, call a close family, text your partner for a virtual embrace, or get together for coffee with a good friend. You need to feel respected and loved by your friends and family, especially at times when things are going poorly in the workplace.

  • Personal triggers

Knowing your own triggers and recognizing them early, before they overwhelm you, is the key. Every time one of your buttons is pushed, if you can learn to take a deep breath and move back from the edge, you will have made great strides in managing your anger.

  • Rewarding yourself

Every time you are able to control your anger, you should feel proud of yourself. It is a great personal accomplishment. Recognize your progress in learning to control your negative emotions by showing yourself some self-love.

  • Don’t react and forgive

If you believe that someone at work has mistreated you, choose to forgive them and put your attention on the more uplifting emotions of forgiveness and empathy rather than the unfavorable emotion of rage. You can learn to be more forgiving and compassionate toward others by becoming more thoughtful, aware, and confident in whom you are. Additionally, it can improve your ability to concentrate at work and stop you from wasting energy on pointless arguments and fights.

You might also think about seeking professional assistance if you feel that you are unable to control your anger and adverse emotions and that this is starting to affect your performance and professional network. A therapist or an Online Counsellor can assist you in discovering the root causes of your anger, locating specific triggers, and learning effective coping mechanisms. You might also look for specialized counselling or Online Counselling for anger management that helps you feel less angry less negative. An Online Counselling platform like TalktoAngel connects you with Online Counsellors to help manage anger outbursts and provide Online Counselling for anger management.

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