It seems the more time moves on and the more technology advances, the more irate and short-fused people have become! Could it be the effect technology is having on us? Are we having less interaction with people, and more with machines and devices?
Well, maybe that could make for a good movie plot. But let’s focus on how we can manage anger at the workplace when it tries to get the best of us.
Table of Contents
1. Let’s Identify Some Triggers
It’s easy enough to get angry at work, isn’t it? Especially when it’s got nothing to do with you. But have you ever thought about what actually triggers that anger, even if it wasn’t directly your fault?
Things happen in the workplace. And whether it was your fault or not isn’t relevant right now – what is relevant is that you should know how to manage your anger.
If you take some time out to recognize the common patterns and triggers associated with getting angry, you’ll be able to anticipate the anger when it comes. This, in turn, will make you prepared to deal with a situation where you’re provoked by someone or something.
This is a kind of ‘self-awareness’ that allows you to develop your own strategies. And these strategies can help you reframe your perspectives on situations that make you angry. They can also help you set boundaries or even avoid situations altogether that you know will trigger you.
Let’s say you don’t like Bill at the office. For reasons only known to you, Bill irritates the hell out of you, and often tests your patience as you try to deliver results and meet deadlines.
In this situation, you may practice a little bit of empathy to understand where Bill is coming from. You could also rethink your perception on situations like this. Even establish clear boundaries, which will help you manage interactions with Bill so you don’t get angry or frustrated.
Speaking of perspective:
2. Try To Shift Your Perspective
Anger at work is unavoidable. It’s just one of those things – just like that fly that was destined to land in your soup. There’s nothing you can do about it, but what you do about it afterwards can make all the difference.
We all face situations that provoke us at work and when it happens to you, changing your perspective can be very effective.
Now, let’s try to rethink the situation positively. This will help us shift our mindset and relieve feelings of anger and/or frustration. And yes, this is possible!
When you take positives from a difficult situation, you can cope with the outcome much more easily.
So, if you learn to focus on the potential benefits to be had in these challenging situations, you can definitely have a more optimistic outlook on things. Train yourself to change your perspective this way and you will foster a culture of resilience within yourself when faced with adversity.
Anybody can do this, by the way. And if you feel you can’t, then there are professional courses that can help you manage your anger in a variety of ways, which will include changing your perspective.
3. Practice Relaxation And Mindfulness
Yes, we know – sounds crazy, doesn’t it?
How could you possibly remember to relax and practice mindfulness when someone is really irritating you?
Look, relaxation and mindfulness is something you should practice outside of the workplace. So that when the need arises, you can tap right into them to fend off your anger.
Techniques like deep breathing, physically relaxing your mind and body, meditation, and even progressive muscle relaxation combined with a bit of stretching – are all proven methods to help you feel calm.
Deep breathing exercises can almost immediately help your body’s stress response. Meditation promotes a sense of mindfulness and leads to better mental clarity.
Deep breathing and meditation alone can have so many positive effects on the mind and body that it should be included in every corporate wellness programme as standard.
4. Talk To Someone You Truly Trust
Getting angry is normal. Keeping things pent up inside until it blows over isn’t.
It’s always a good idea to confide in someone you trust, like a close friend or family member, when faced with anger-provoking situations.
They might offer you advice or an outsider’s opinion which may help to justify your feelings and understand why you got angry.
However, be careful who you share such information and feelings with. You don’t want this to come back to you full circle, in case that individual knows someone from your office. Yikes!
Either way, talk to someone who’s empathetic and a good listener. And someone who can handle the conversation in a mature and professional way.
You’ll feel lighter and more clear-headed. In fact, this person might even help you come up with a strategy to manage your anger.
5. Practice More Active Listening
Do you know one of the biggest reasons for miscommunication, misunderstandings, and people getting angry at the office? Hearing but not really ‘listening’.
Active listening is a fundamental skill to develop. It can help you manage situations by building effective communication.
When you listen actively to the speaker, you demonstrate respect and empathy. ‘Respect and Empathy Boulevard’ is a two-way street. You will get respect and empathy in return, and under those circumstances, it’s nearly impossible for either person to get angry!
Active listening also leads to mutual understanding; it helps to manage anger-provoking thoughts and misunderstandings. It’s also one of the best ways to resolve conflicts and disagreements at the workplace.
Getting angry is totally normal. But don’t let it ruin your day. Keep the above tips in mind and enjoy a more fulfilling career!
samanvya 
sweety