Working can be emotionally challenging, and no one is immune to the occasional outburst. Anger in particular has a way of derailing even the most experienced professionals from their goals. Having strategies for effectively managing anger during work tasks will help maintain healthy relationships with co-workers and customers—and prevent any potential backlash on performance. Here’s what you need to know about mastering your feelings at work so that you can stay professional throughout it all!
What advantages come from managing anger in the workplace?
Dealing with anger in the workplace is essential for creating and sustaining a successful atmosphere of collaboration. Without management, unchecked emotions can have damaging effects on morale and productivity which should be avoided. Instead, use pent up negative feelings to work towards something constructive; by speaking openly about your experiences you may unearth solutions that positively shape workspaces into more effective hubs for communication.
Here are some benefits to managing your anger in the workplace:
It assists you in expressing your needs and finding solutions.
Strengthens connections with co-workers and customers
Decreases stress and other negative feelings.
Reduces or removes the feelings and symptoms associated with anger.
Eliminating distractions at work helps to improve focus and complete tasks more efficiently.
Increases efficiency and productivity
Keeps passive aggressiveness from happening.
Counselling can assist in preventing unhealthy behaviours or addictive habits.
Developing understanding and compassion with co-workers.
Strategies for controlling your emotions when angry at work.
Employ these tactics when managing your anger in the workplace:
1. Recognise your anger
Take a step back and check in with your emotions. Oftentimes, there will be an underlying issue that needs to be addressed – being angry is part of the human experience; it may come as a response when we sense potential risks around us. Whenever possible, identify such occasions and determine if anger would serve you well for dealing with them effectively.
2. Take a deep breath.
Taking a few moments to breathe deeply sends cues to the brain that help reduce stress and anger. To further promote relaxation, use calming affirmations or count unheard numbers while listening soothing music – simple techniques they can make all the difference in managing confusing emotions.
3. Get advice from a trusted individual.
If you are feeling overwhelmed by a certain event, it might be beneficial to open up about your emotions in confidence. To ensure the utmost discretion and receive sound advice, choose someone trustworthy who is both understanding and able support you on finding a suitable solution. A supportive confidante can give invaluable guidance that may help make sense of this challenging time.
4. Look for a place with room.
Break away from the situation and take a stroll in order to channel your energy into something fruitful. Whilst out of office, revisit the circumstance with clarity and explore potential solutions for resolution. An outside perspective will not only refresh you, but help you manage the issue more effectively.
5. Think about how someone you admire would handle the situation.
Break away from the situation and take a stroll in order to channel your energy into something fruitful. Whilst out of office, revisit the circumstance with clarity and explore potential solutions for resolution. An outside perspective will not only refresh you, but help you manage the issue more effectively.
6. Talk to the people involved in order to address your anger.
When you’ve taken the time to process your thoughts, invite everyone together for a conversation. Depending on how close you are with this individual, it might be beneficial to consider bringing in an impartial third party as mediator. During dialogue try and express yourself improvestly while collaborating as ‘teammates’ toward an amiable solution that satisfies both sides of the matter.
7. Create a strategy for implementation.
Address the source of your anger and lower the chances of it recurring with targeted action. Where you’re able to make changes, identify possible solutions; if not, try accepting how things are at present in order to move forward positively. Reducing stress levels and promoting a positive workplace environment can be achieved when taking initiative towards overcoming negative feelings.
8. Prioritise happiness.
Even when the workplace presents a challenge, you are in control of your response. Maintaining positivity will make for a better experience and help maintain productivity. Taking on conflict with an open mind and positive attitude can ensure others around you see teamwork as essential to success at work.
Strategies for dealing with anger at work
Here are some strategies to help you control your anger:
Identify your personal triggers. Be aware of situations that make you feel intense emotions and physical reactions, like a racing heart or shaking hands, so that you can effectively manage anger before it escalates.
To maintain a balanced lifestyle, it is important to form healthy habits such as exercising, eating healthily, and getting enough sleep. Doing so can help one better control their emotions and find suitable reactions to various situations.
Writing in a journal can help you process your emotions and figure out what you want to say to the person involved, even if you end up destroying it afterwards.
If your anger is creating disruptions in your life, look into anger management counseling. This is an opportunity to get professional help and learn constructive approaches to managing your emotions.
Showing forgiveness to others allows you to gain from the experience and maintain good relationships in the workplace.
Final Thoughts
An environment of conflict and negativity can ignite emotions like anger and frustration, but succumbing to these feelings could derail productivity – not to mention lead to decisions you may later regret.
Proactively responding to challenging scenarios calmly and effectively encourages the development of a healthy workplace culture. Making an effort to stay composed while finding sound solutions serves as the foundation for creating fertile conditions that are sure to breed success and advancement opportunities.
David Alssema is a Body Language Expert and Motivational Speaker. As a performer in the personal development industry in Australia he has introduced and created new ways to inspire, motivate and develop individuals.
David Alssema started his training career with companies such as Telstra and Optus Communications, and then developed Neuro-Linguistic Programming (NLP) within workplace training as principal of Paramount Training & Development.
As an author/media consultant on body language and professional development David has influenced workplaces across Australia. He contributes to Media such as The West Australian, ABC Radio, Australian Magazines and other Australia Media Sources.