Meeting deadlines, continuous email notifications, client pressure, and the overall hectic aura of a workplace can prominently bring fluctuations in your mood and emotions and, most of the time, frequent anger. Anger is a normal human emotion or reaction, but if it leads to aggression, outbursts, or sometimes even physical fights, it’s problematic enough. According to studies and research analysis, such problematic anger issues are rising among the nine-to-five workers. In this article, we will find the 7 best ways for anger management at workplace.
Around 21% of workers across the world experience aggression and short-temper issues at the workplace. The reasons can be many and the notable ones will be discussed in this article. Also, we will talk about what consequences can one face from frequent anger issues at the workplace and how it can be managed. So, continue reading!
What Causes Anger Management Problems at Workplace?
A wide range of triggers and causes of anger management problems can be listed. Take a look at the below-given reasons for anger that most employees at the workplace experience:
Trauma/Abuse
At the workplace, many workers have experienced problems related to abuse. Also, sometimes situations go out of control and may become panic or traumatic for a person. Arguments are common while working together, but if abuse comes into play, they turn into heated debates, causing aggression and anger. If it’s happening on a regular basis, one must opt for anger management at workplace strategies.
Stress at Work
Stress, pressure, and tension in the workplace are common, but the impact varies individually. Some are good at managing stress or pressure, and some start behaving aggressively or with short-temperedness. Stress is one of the main anger management problems that one can face while working under pressure or continuously with deadlines.
Personal Problems
The rule of keeping professional and personal life apart must be followed. However, it’s tough, and thus, anyone with any personal issue may express anger at their workplace. These problems may include financial issues, relationship conflicts, family problems, etc. Well, due to such problems, it’s natural to feel stressed, get angry, irritate, and face anger management issues at the workplace if anything goes wrong.
Mental Health Conditions
If one is already going through some mental health issues, like depression, anxiety, mood disorders, etc, then experiencing frequent anger or short-temperedness is quite normal. Depressed or anxious people are more likely to express their anger unexpectedly and frequently. In today’s fast-paced and chaotic era, such anger management issues are quite common and mainly for nine-to-fivers.
Bereavement and Grief
Losing a loved one is one of the biggest tragedies and painful experiences for anyone. The emotional response to the loss of a close or loved one often turns into an aggressive or rude response at the workplace. Also, after losing a loved one, the period of sadness can be depressive for a person, due to which anger management issues at the workplace are likely to increase.
Consequences of Anger or Aggression Issues at Workplace
Whether it’s a workplace or home, experiencing anger or aggression issues can be problematic. Its consequences are not-so-good for one’s mental and physical health, relationships, personal and professional life. Below, we have mentioned the adverse effects of anger management issues. Have a look:
- Loss of productivity with enough wasted time
- A significant drop in motivation and commitment among the team members
- Violence or aggressive outbursts create a toxic environment in the workplace
- Health issues such as frequent headaches, fever, blood pressure problems, fatigue, etc
- Loss of self-confidence
- Negative impacts on one’s prestige
- Conflicting relationships among the team members
- Significant adverse effects on one’s personal relationships and life
- Increased anxiety or depressive moods
- High chances of heart attacks
So, these are some of the considerable impacts of anger issues at a workplace, and so opting for the Anger Management Strategies is essential. In the next section, we will discuss the 7 best ways to cope with anger issues.
How to Manage Anger in the Workplace? The 7 Best Ways
Take it easy! Cool down! Keep everything simple! These are some of the phrases that help one to calm down at heated moments. However, it’s not enough. Take a look at the below-given strategies to learn how to manage anger in workplace:
Strategy 1 – Do not Bottle it Up, Instead Discuss it!
Yelling, shouting, screaming, and making rash decisions can eventually and obviously be disastrous. Such reactions are normal when anger is building up inside.
To manage it, one must take a pause for a few minutes, calmly think, plus try to ease up while anger is building up and then commit to any decision. It’s one of the most effective anger management strategies that can help people control their anger issues.
Strategy 2 – Focus on Triggers to Avoid them!
Another way for managing workplace anger is to find and focus on the triggering factors that mainly bring a sense of anger to you. Such factors may include a regular argument with one of your colleagues, a specific task, or any particular frustrating situation. One must focus on these or many more such factors and figure them out to avoid them in the future.
This strategy can help to control anger and frustration. It’s advised to calmly talk to the person with whom you may likely build conflicts, work with more concentration on the task, which is triggering issues, etc, to eventually manage anger.
Strategy 3 – Healthy Communication and Be an Active Listener!
Lack of communication may break everything but a healthy communication can make and rebuild the broken bonds or relationships. Agree? Managing workplace anger is quite challenging but with an effective communication skill, you can avoid possible misunderstandings, conflicts, and arguments. Along with this, you must be an active listener to listen to what others are saying about a particular meeting, task, or project.
Listening to others and communicating with them healthily not only control anger but also enhances teamwork, increases productivity with faster development and fruitful results at the workplace.
Strategy 4 – Have Refreshing Breaks in Between Your Hectic Schedule!
Do you take breaks for yourself? Not for scrolling your smartphones but for yourself? Taking breaks in between continuous meetings or hectic work routines is a must to refresh and relax. Go for a walk, sip some coffee or tea, or even perform meditation for a few minutes. These are the effective anger management exercises that you must follow whenever you sense the anger is building up.
Tea breaks or stepping outside the walls of your workplace help one gather positive thoughts, manageable approaches to solve problems (if any) going on regarding any specific project or task.
Strategy 5 – Plan it Before You Get Down to Work!
Another one of the best anger management exercises is to plan everything accordingly in advance. Before your working day begins, think with whom you will interact the most, who will be there in any specific meeting, what tasks you have to work on, and everything.
Prepare everything accordingly, and it will help you predict when you can avoid your anger, frustration, or arguments with others. Additionally, it will help you make smart decisions without facing any arguments or conflicts.
Strategy 6 – Go for Stress and Anger Management Therapy!
Stress and anger management therapy has a proven and assured therapy for helping people control their anger issues and aggressive behavior. This therapy is effective enough to support people to express their feelings for which they may feel hesitation. Also, it helps to make one relaxed, refreshed, and calm in order to manage hard situations without getting anxious or angry.
Managing stress may get easier for one who is taking this therapy treatment as it also helps improve one’s professional, personal, and intrapersonal relationships or bonds. Further, developing frequent anger issues can be a result of drugs or substance consumption. However, this therapy also helps prevent such unhealthy consumption.
Strategy 7 – Seeking Professional Help can be an Option too!
Once you realize that your anger is becoming problematic, leading to aggression, and constantly impacting your personal and professional life, it’s suggested to seek professional help. Search for anger management therapy near me, and start helping yourself overcome such anger problems.
Certified mental health therapists, psychologists, and counselors can help you manage your anger at the workplace. They involve techniques and strategies to help you find the root causes
of your increasing anger issues. So, while searching for anger management therapy near me, you must consider what actual factors are triggering your anger and in what areas you need help.
What practices are involved in anger management for teens?
In the current era, issues related to anger management for teens are increasing. Reasons can be aggressive behavior, stressful events, rising competition, complex from others, and much more. But the following practices can help such teens or adolescents:
- Self-soothing
- Progressive relaxation exercises
- Take into account the Quick stress busters like going for “me time,” being active, performing cheerful activities, listening to your favorite playlist, etc.
- Building positive connections
- Healthy self-management techniques like journaling, talking with a trusted one, yoga, etc.
- Self-awareness and care
- Taking a good and balanced diet
Key Takeaways..!
An uncontrollable or problematic anger is enough to hamper your productivity and overall reputation at the workplace. If you’re someone dealing with anger issues, we suggest you opt for any of the above given strategies of anger management at workplace. However, if you need further or Counsellor help, you can connect with us.
Also Read: What Is Corporate Wellness Program, And Its Importance?