How To Manage Anger At Workplace | Blog

How to Manage Anger at Workplace?

February 14 2023 TalktoAngel 0 comments 1696 Views

According to Dr (Prof) R K Suri, Clinical Psychologist & Life Coach, “Anger has the power to destroy everything, even as it doesn't build anything or address any problems”. Do you have temper or anger issues at work? We all occasionally experience anger, a completely normal human emotion. But what should you do if something at work threatens to push you over the edge?

Let’s consider the situation. You've spent days getting ready for this crucial meeting, but the customer is belligerent and dismisses everything you say. You can also receive a severe reprimand for something that wasn't your fault when called into the manager's office. Or perhaps you're attempting to bargain with a supplier who won't concede that the quality of their service was subpar. Or your project unexpectedly falters at the last minute, and you receive the blame. The list is endless.

You can feel your blood pressure rising internally, and you have to fight hard not to give in to the want to yell or punch something. How can you control your emotions in a way that benefits both you and the people you are working with?

Tips & strategies to help you manage anger at your workplace

1. Take a deep breath while counting

The objective of this exercise is to simply resist the trigger. Put a lot of work into keeping yourself away from the brink so you don't lose it and start screaming at everyone. The tried-and-true mindfulness techniques of counting to ten and paying attention to your breathing can both help to slow down your heartbeat, allowing you to calmly consider your options.

2. Confide in someone you trust

With someone whose opinion you value, who is aware of the office dynamics, and whom you can confide in, discuss the issue. If at all possible, speak your heart out during a brief break outside of the office where your talk won't be overheard.

Venting is therapeutic, and just telling someone what occurred may help you see things more clearly. Your confidante will express sympathy and perhaps even make suggestions for solutions you hadn't considered.

3. Write down your thoughts and feelings

If you feel the need to express your negative emotions, write them down. You'll feel a lot better when your demons have been exorcised in this way, whether you scrawl your heartfelt view onto a sheet of paper or hammer out an honest email. On the other hand, you must never submit your letter. Put it away for later, read it again when you're more at ease, and then permanently erase it.

4. Detach yourself from the situation

Go outside and get some fresh air because sometimes all you need to do to calm down is put some physical distance between yourself and the problem. Go for a brisk walk, have your lunch outside, or simply sit quietly for a moment to collect your thoughts. Things won't seem quite as strained when you return to your desk.

5. Seek emotional support

It's crucial to be able to contact your personal support network when you're feeling down. Call a member of your immediate family, send your partner a virtual hug through text, or meet up with a close friend for coffee if you want to feel appreciated. You need to feel respected and loved by your friends and family, especially at times when things are going poorly at work.

6. Take note of your triggers

Each of us has "hot buttons" that, when pressed, can instantly make us angry or violent. The secret is to be aware of your personal triggers and to catch them early before they overwhelm you. You will make significant advances in controlling your anger if you can learn to take a deep breath whenever one of your buttons is pressed and step back from the edge.

7. Choose your words carefully

Make sure you've first spent some time acknowledging and expressing your thoughts before you decide to face the scenario that's making you angry head-on. It's critical to emotionally categorize things so that you may express yourself effectively and reduce misunderstandings. Speak to your supervisor or the person who is bothering you in the manner in which they want to be approached. Consider this while solving the issue, for instance, if they prefer plain, goal-oriented language. To maintain clear and equal communication, ask them to discuss the situation from their point of view as well.

8. Think of a solution instead of dwelling on the problem

While dwelling on your anger is simple and may even seem pleasant at first, doing so won't be beneficial in the long run. Ruminating is terrible because it keeps you stuck in negative emotions and stops you from fixing problems. Instead, focus on the lessons you can learn from the experience to aid in your positive forward motion.

9. Reward yourself

You should be pleased with yourself each time you manage your rage. It is a great personal accomplishment. By loving yourself, you can acknowledge your success in learning to manage your negative emotions. A treat is in order! You'll experience anger throughout your career; you need to learn how to regulate it if you want to become a leader. The important thing is to make sure you have the tools you need to manage and express your anger in a way that's long-lastingly advantageous to your job.

10. Seek professional help from Best Therapist in India

Whenever anger rises, you are not sure how to handle it, and you are not able to manage it, it is suggested to seek Online Consultation with the best "Psychologist near me", who shall help you to manage your anger.

If you are in HR or in a leadership role in the company take the services of TalktoAngel the best EAP service provider in India, for helping your employees better management of anger at the workplace and promote corporate wellness and enhance productivity.

Employers ought to seriously think about Online Counselling as a part of their employee welfare initiatives and as an overall wellness program that is available to all and not just to those who seem to be struggling with issues.

Compassionate leadership always takes the services of the best EAP service provider in India, to increase productivity at the workplace, reduce burnout, absenteeism, stress, etc., and have the better engagement of workers for increasing productivity.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist, Counsellor, & Life Coach & Aditi Bhardwaj, Psychologist