By Freelance Contributor | Strong Female Leaders | Reading Time: Five Minutes

Anger in the workplace can be detrimental to your health and career, so it's essential to learn to manage it better. To understand why you feel angry, let's first look at the different types of anger that can cause problems at work. When a situation is not meeting your expectations and standards, this is called "frustration-based anger." If someone has violated your rights or intentionally hurt you, "violation-based anger. "If someone has said or done something mean or rude and hurt your feelings, this is called "injustice-based anger."
All three of these types of anger are average human experiences and can be managed effectively by learning how to deal with them healthily.
When we get angry, our heart rate and blood pressure rise, we breathe more quickly, and our muscles tense up. These physical changes can make it difficult to think clearly and make decisions. Here are some tips on how to do just that:

How to manage anger at work?
Method 1: Recognize and Accept That You Are Angry
This is the first step when it comes to how to work on anger issues. Once you are aware that you are feeling angry, you can start to take steps to deal with it healthily. Knowing when you get mad and temperamental will help you control yourself and understand how to manage your anger better. Some people get outraged and don't even realize it, and they end up making the situation worse than it was in the beginning.
Below are some tips to help you know when you get angry:
  • Your heart rate and breathing quicken
  • Your muscles tense up
  • You feel a flush in your face or body
  • You feel hot all over
  • Your stomach feels knotted, or you have butterflies
  • You get a headache

  • If you notice any of these physical changes, it's a good indication that you are starting to feel angry. Once you know you are angry, you can begin to take steps to calm down and deal with the situation in a more constructive way.
    Method 2: Learn What Triggers Your Anger
    One of the best ways to manage your anger is to learn what triggers it. Once you know what sets you off, you can start to avoid those situations or take steps to deal with them differently. For example, if you know that you get angry when someone interrupts you while trying to concentrate, you can start to speak up more assertively and let the person know that you need some uninterrupted time.
    Some common anger triggers include:
  • Feeling like you're not being heard or respected
  • Feeling like you're not getting enough credit
  • Having too much work or responsibility
  • Having unrealistic expectations
  • Feeling like your unfair treatment

  • If you can identify your triggers, it will be easier to manage your anger healthily. You should also look for ways to help you avoid those triggers altogether. For instance, you may try to manage your expectations or delegate some of your work to others to reduce responsibilities and too much burden on yourself that may trigger your anger.
    Method 3: Don't Hold Grudges.
    If someone has done something that has made you angry, it's essential to deal with it in a healthy way. Don't hold a grudge or try to seek revenge, as this will only make the situation worse. Instead, talk to the person about what happened and why it made you angry. It can be difficult, but it's essential to communicate openly and honestly to resolve the issue.
    For instance, you could try to see things from the other person's perspective and understand why they did what they did. This doesn't mean that you have to agree with their actions, but it can help you see the situation differently and hopefully find a resolution.
    When you feel angry, it's easy to get wrapped up in your point of view, but it's important to remember that there are always two sides to every story. If you can take a step back and try to see things from the other person's perspective, it can help you find a resolution more quickly.
    Method 4: Choose an Appropriate Way to Express Your Anger
    Once you know, you are feeling angry and what has triggered that anger, it's essential to choose an appropriate way to express it. It's normal to want to lash out and say or do something you might regret later. But instead of reacting at the moment, take a step back and try to calm down first. You can do this by taking deep breaths, counting to 10, or walking away from the situation for a few minutes. Once you have calmed down, you can start to think about how you want to respond.
    It's also important to remember that there are constructive and destructive ways of expressing anger. Productive ways of expressing anger include assertive communication, problem-solving, and active listening. These methods can help you resolve the issue at hand without making the situation worse.
    On the other hand, destructive ways of expressing anger include yelling, name-calling, and violence. These methods will only worsen the situation and will not help resolve the issue. If It's a person causing your anger, try to talk to them calmly and constructively. In such situations, it's wise to choose your words carefully to ensure a positive outcome. For example, you might say something like, "I'm feeling angry right now because my ideas are not being respected. I want to talk about this to come to a resolution."
    Method 5: Concentrate on the Solution, Not the Problem
    When you feel angry, it's essential to focus on the solution, not the problem. That means that you should try to find a way to fix the situation causing your anger. For example, if you are angry because you feel like you are not being heard at work, you might try to talk to your boss about your concerns.
    It can be challenging to stay focused on the solution when you feel angry. But if you can find a way on how to work on anger issues, it will help you constructively manage your anger. Some of the standard solutions to anger management, especially at work, include the following:
    1. Write it down- When you are feeling angry, write down what makes you angry. It helps you identify the source of your anger and figure out a way to deal with it.
    2. Talk to someone- Talk to a trusted friend or family member about what makes you angry. This can help you vent your feelings and get some perspective on the situation.
    2. Take a break- If you are feeling overwhelmed by anger, take a break from the situation causing it. This can help you calm down and think about how you want to respond.
    3. Exercise- Exercise is an excellent way to manage your anger. When you are angry, your body produces cortisol and adrenaline, which raises your blood pressure and heart rate. Exercise can help you release some of that pent-up energy and tension, allowing you to feel more at ease.
    You don't have to go to the gym to get some exercise. Even a brisk walk around the block can help you to feel better.
    4. Consider alternative relaxation- Yoga, meditation, and deep breathing are all relaxation techniques that can help you manage your anger. These activities will help you relax by slowing your cardiovascular system and lowering your blood pressure. In addition, relaxation techniques can help to increase feelings of well-being and reduce stress. If you are feeling stressed, it's crucial to find ways to relax so that you don't start to feel angry.
    5. Get enough sleep-Experts also advise those prone to anger to ensure they get adequate sleep every night. It's also essential to get enough rest to manage your anger effectively. When you are tired, you are more likely to feel angry and irritable. When you're tired, your body has a more challenging time regulating its emotions. Make sure you get enough sleep each night to avoid this. Most adults require 7 to 8 hours of sleep per night.
    6. Talk to a Therapist- This should be the last resort on how to work on anger issues because some people cannot manage their anger even with the help of friends, family, and relaxation techniques. If you find that you are struggling to control your anger, it's essential to seek professional help. A therapist can help you understand the root cause of your anger and develop a plan to deal with it. If you struggle to manage your anger, don't hesitate to reach out for help.
    Parting Thoughts
    Anger is a normal emotion that we all experience from time to time. But when it starts to interfere with our lives, it's essential to find ways to deal with it. The tips above can help you to do that.If you are struggling to control your anger, don't hesitate to seek professional help. A therapist can help you understand the root cause of your anger and develop a plan to deal with it.

    1) Learn of more ways to manage anger at work with this book, Conflict at Work: A toolkit for managing your emotions for successful results.

    2) Improve your emotional intelligence with Emotional Intelligence: For a Better Life, success at work, and happier relationships

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