7 Ways To Manage Your Anger At Work

My office is one of the best places any human being can work, as there are little to zero restrictions, freedom of expression & zero bureaucracy. However, despite these amazing perks, I still find myself losing my shit once in a while. Like today, the slow internet network (due to the exhausting office internet bundle )coupled together with a few personal grievances put me on edge and made me lose my shit, that I almost created an unnecessary altercation with a co-worker.

Why TF am I telling this story, Anger in a workplace is one of the things that are inevitable, It might be due to a feeling of displeasure, hostility, or annoyance toward something said or done while working. It can also be caused by dissatisfaction with company policies, tight deadlines, or unequal share of work. But Before punching your boss in the nose, (I know he deserves It)or breaking your co-worker’s head, (he also deserves It) here are 7 ways you can manage your anger at work.

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1. Acknowledge your anger

Most people when angry, often try to immediately stamp out the feeling to avoid appearing upset. When hurt due to an unfair decision or made to feel unworthy, you’re allowed to feel unapologetically angry. This does not mean you should take your emotions out on another person, but acknowledge what you’re feeling. Examine your feelings of anger to see what is causing it. Often there may be an actual issue at work that you can analyze to help resolve. Remember that anger is a normal emotion and your body’s way of responding to a “threat.” In order to avoid harboring anger, it’s helpful to acknowledge it. Analyze your anger to see if it makes sense given the circumstances.

2. Give yourself time to calm

It is almost impossible to think strategically and make reasonable decisions, when upset, so give yourself time to calm.  You can leave the office or workplace to separate yourself from the instance that triggered your anger.  Take a brief walk to channel your energy into something more effective. You can also take some deep breaths to help calm yourself down. Deep breathing exercises help send messages to your brain to relax and pull your attention away from your anger. During this time, think about the situation and possible solutions. This may help you see the situation from a calmer state and approach the problem with a fresh perspective.

3. Once you’re calm, express your concern

As soon as you’re calm & thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them. Depending on the status of your relationship with the individual, consider including a third party to help mediate during the meeting. When speaking with the other person, avoid blaming, which can cause them to counterattack or try to defend themselves. Instead, try finding out what is necessary to move forward, and reach an agreement while focusing on the end goal.

4. Talk to someone you can trust

Confide in someone you can trust about the situation that made you feel angry. They may be able to offer you advice or insight you didn’t consider and justify your feelings. It’s important you share information and speak with someone you trust to ensure privacy. Try to find someone who is a good listener and empathetic.

5. Develop an action plan

One of the ways to manage your anger at work is to develop an action to ensure that the same scenario does not repeat itself again. Outline specific steps to take to resolve the initial trigger incident. If your anger involves something you can change, find solutions. However, if it involves something that is out of your control, learn to accept how things are and change how you feel about them. Letting things go allows the anger to no longer affects your physical well-being.

6. If you can’t express your concern indirectly address your needs

Sometimes, we get angry over things that are out of our control, or things we can’t change. One of the ways to manage your anger in these instances is to look for ways to remove yourself from the situation or, if you can’t walk away, to indirectly address your needs. For example, if you are working in a toxic environment, where you are valued, reduce your interaction in the workplace and be open around people who really appreciate you. While some things may be out of our control at work, we can choose how we respond to these circumstances. Try to be more positive in the workplace to enhance your experience and lead to more productive work.

7. Channel your anger energy strategically.

One of the ways to manage your anger at work is to use it strategically. Anger can actually increase our confidence and make us certain that we are capable and strong.  Researchers found that people who are angry hold the belief that they will prevail under any circumstances.  You can use this same strategy and use anger as the motivation to effectively advocate for yourself. Say you feel you deserve a promotion but have been scared to ask, Why not do it when you are pissed off, what is there to lose.