Tips to Managing Your Anger at Work
Have you ever had a colleague at work whose behaviours or habits get you hot under collar? Maybe it’s reached the point that the minute they walk in the room you feel your heart rate go up and you grit your teeth waiting for them to inevitably open their mouths?
ANGER …
It’s a perfectly normal emotion and it’s even useful in many circumstances. We all experience anger from time to time, but it’s important to manage it properly, especially when we are in a professional environment.
When we are dealing with a difficult colleague or a rude customer, it’s natural for our emotions to start to kick in. If we are under additional pressure and or feeling tired or less than our normal selves, it is easy for us to let our anger get the better of us and lash out.
But is that explosion of anger worth being disciplined for or losing our job or even impacting your business?
So, how can you manage your anger in the workplace? Here are a few tips that might help:
Take a break. If possible, remove yourself from the situation that's causing you to feel angry. Take a short walk or find a quiet spot to calm down. Sometimes, a little distance is all you need to regain your composure.
Practice the Pause. Take a deep breath and count to 10. This will help you pause and reflect on the situation, rather than reacting impulsively.
Talk to someone you trust. Sometimes, just venting to a friend or colleague can help you feel better. They may also be able to offer some helpful advice.
Write it out. Instead of lashing out, write down how you're feeling. It's a great way to release your emotions without causing any harm. Just make sure you don't send the message or letter to anyone!
Get emotional support. If you're feeling overwhelmed, reach out to your loved ones. They can offer you the support you need to get through a tough time at work.
Recognize your triggers. Figure out what makes you angry in the workplace, and try to avoid those triggers as much as possible.
Reward yourself. When you successfully manage your anger, give yourself a little pat on the back. It's a good way to remind yourself that good behavior pays off.
These tips can help you manage your anger in the workplace (or in any part of your life), but they do take practice. So, give them a try, and soon, you'll be able to handle any workplace situation with ease!
If you‘d like a worksheet to help you to identify and track your emotional triggers you can download one here.