Anger is an emotion that occurs when the person feels that they have been wronged. While anger can be a healthy emotion, it can also be detrimental to relationships and workplace productivity if it is not controlled. It is important to recognize how to manage and control anger in a professional environment in order to create an environment that is conducive to collaboration and success.
This article will discuss how to control anger at work by exploring different strategies for managing anger, how to recognize the warning signs of anger, and how to maintain a healthy and productive workplace.
Managing and Controlling Anger at Work
Managing and controlling anger at work is essential for maintaining a healthy and productive work environment. While it can be difficult to control and regulate emotions, there are several strategies that can be used to help manage and control anger at work.
- Take a Deep Breath
Taking a deep breath is an easy, yet effective, way to control and regulate anger. When given the time to take a few slow, deep breaths, cortisol levels (the body’s “stress hormone”) will naturally decrease, allowing the person to take a moment to reflect and assess their actions.
- Focus on Troubleshooting the Problem
Rather than responding with an emotional reaction, try to focus on troubleshooting the problem. Focusing onanalyzing the cause of the problem and creating solutions, rather than solely on getting angry, can help to reduce emotional responses and combat the issue in a constructive manner.
- Count to Ten – or Twenty or Thirty
Counting is a simple, but effective, strategy for controlling anger. Taking a moment to pause and count to ten (or more, if needed) can help to think more objectively in moments of heightened emotion.
- Step Away from the Situation
If a situation becomes heated and emotions begin to rise, one of the best things to do is to step away from the situation. Remove yourself from the area and allow yourself to cool down before continuing the conversation.
- Think Before Acting
Take a moment to think before acting. It is important to remember that the consequences of your actions can have a lasting impact on the environment and your relationships with co-workers. Taking a moment to think through a situation before responding can help prevent an escalation of the situation and regrettable decisions.
- Find Healthy Ways to Release Emotion
Finding a healthy way to express and release frustrated and angry emotions can help manage and control anger in the workplace. Some healthy ways to release emotion include walking, exercise, listening to music, or writing and journaling about the experience.
Identifying the Warning Signs of Anger
Being able to recognize the warning signs of anger is important in order to be able to control it before it gets out of hand. Being aware of the signs of anger can help prevent it from escalating into a larger and more difficult situation.
The warning signs of anger may be physical, such as increased heart rate, clenched fists, and tightness in the chest and jaw. Other signs of anger may be more emotional and include feeling overwhelmed, irritable, and frustrated.
Maintaining a Healthy and Productive Workplace
Being able to control anger at work is important for creating and maintaining a healthy and productive workplace. It is essential to be able to recognize when emotions are escalating and to take the necessary steps to calm down before continuing the conversation.
It is also important to focus on addressing the underlying issue, rather than the emotions. Understanding the source of the issue and being able to objectively address the issue in a calm and professional manner can help create a productive work environment.
Additionally, maintaining healthy relationships with co-workers can also help avoid unnecessary conflict and reduce the risk of anger. It is important to remember that working together is much more productive than working in opposition.
Anger is a natural emotion that can often become detrimental when uncontrolled. Controlling anger at work is essential for creating and maintaining a healthy and productive workplace. Developing strategies for managing and controlling anger, recognizing the warning signs of anger, and focusing on building healthy relationships with co-workers are all techniques that can be used to help control anger at work in order to create a productive and collaborative environment.
