How to control anger at workplace?
By: Arushi Bhatnagar
Tags: Anger, Workplace, Anger Management, Psychology, Organisational Psychology

Credits: Imgflip.com

At some point in our professional life we all have felt enraged at our bosses or co-workers, and felt like punching a wall, yell at someone or throw things.

Some of you might have felt very inclined to even assault your co workers-which is very dangerous. But all these aggressive behaviours will provide you with a quick ticket out of the company. Most likely without a full and final settlement...

We all have been there! Sometimes we all have felt so angry at our bosses or co-workers that it ruins our day, mood, work productivity and motivation. Of course you can’t take out anger at your workplace but one can surely employ multiple strategies to lessen the simmering anger.

Feeling angry at workplace is okay, but letting it affect your job is not. We need to use anger management strategies to avoid taking regretful decisions, blaming others or oneself for the wrong, jumping to conclusions etc.

Credits:bpHope.com

Here are some of the techniques that you should have up your sleeve, just in case situations take a tense turn:

1.Take a step away from the situation:

Physically distance yourself from the situation or the premises- go for a walk, listen to songs or watch a light hearted video. These techniques will not only help you to calm down but will also help you focus on the problem at hand with a clear mind. It will give you time to cool off that raging anger and then look for solutions.

You can also practice visualizations where you imagine yourself in a calming setting or revisit a happy memory. There are multiple apps like ‘mind space’ and ‘atmosphere’ which create a setting for you where you can feel at peace and relax using breathing techniques.

2. Acknowledge and accept your emotions:

Don’t feel ashamed to accept your anger. Feeling angry at workplace is normal, feeling angry at someone for the way they acted is normal. Anger is not ‘abnormal’ as labelled by people around you, it is a part of your evolution. It is an emotion which makes you react in a defensive manner to protect your values and yourself- it guards you.

Never push anger under the carpet, as it can blow up at the wrong person at the wrong time. Hear what your anger has to say about the situation, focus on looking at the problem with cool mind and look for the solution.

3. Find a physical outlet:

Physical activities can help you let out anger in constructive ways, e.g. cycling, swimming, running, punching bag exercises, even squeezing a stress ball. Anger isn’t just an emotional response, it is a physical response as well because you can feel your teeth clenching, fingernails digging into your palms and a rush of energy that activates your flight-fight-freeze mode.

Exercising helps you burn off the excess energy and release the stiffness in your muscles due to anger. After exercising you will feel relaxed because of the absence of extra energy, which will give you enough head space to look at the problem at hand with a relaxed mind.

And if you are not the exercising type, there are plenty of break rooms/rage rooms which allow you to break as much stuff as you want, like TV, microwave, fridges etc. It is an extraordinary activity but it has satisfied and calmed many people!

4. Talk to someone who you trust:

Call a friend or talk to someone who is ready to listen to what you have to say, with an open mind. Tell them about what happened, how you feel and how the problem has angered you. Communicating with someone who you trust significantly lowers your anger level because you feel understood, heard and safe.

Venting out alone helps putting a lot of things into perspective and who knows? Maybe your friend or family member could suggest you a different way to look at the problem or offer solutions that did not even occur to you!

5. Recognise your ‘hot buttons’:

Be aware of what triggers your anger and avoid those situations which cause you any discomfort. The trick is being self-aware and either removing yourself from those situations, or planning strategies to overcome that situation without blowing up at the other person. That way your anger will not rise to the point where it triggers you and it will stay under the limit.

6. Treat yourself:

Made it through the day that seemed to be going downhill earlier? Well then, treat yourself! Get yourself a pizza or your favourite food, a spa day or relax in whichever way you want. After all you made it through a tough day and didn’t let anyone else’s problem or irresponsibility affect it! Also celebrate the fact that you weren’t fired.