Anger

Anger at work can be expressed as displeasure, hostility, or annoyance at something said or done while
working. It is usually triggered by incidents such as dissatisfaction with company policies, tight deadlines,
or unequal work distribution.

How to manage anger at work:

1. Acknowledge your anger

Examine your anger to determine what is causing it. Often, there is a real problem at work that
you can analyze to help solve. Remember that anger is a natural emotion and your body's
reaction to a "threat." It is beneficial to acknowledge anger in order to avoid harboring it.
Examine your anger to see if it makes sense in light of the circumstances.

2. Deep breathing
Take some deep breaths to help you calm down when you feel anger coming on. Deep breathing
exercises help your brain relax and divert your attention away from your anger. As a distraction,
recite a calming phrase to yourself, count to ten, or listen to your favorite music.

3. Speak with someone you trust

Put your trust in someone about the situation that made you angry. They may be able to provide
you with advice or insight that you did not consider, as well as justify your feelings. To ensure
privacy, be cautious about who you share information with and speak with someone you trust.
Look for someone who is a good listener and empathizer.

4. Get some space

Leave the office or workplace to distance yourself from the incident that sparked your rage.
Take a short walk to direct your energy into something more productive. Consider the situation
and potential solutions during this time. This may allow you to view the situation more calmly
and approach the problem with new eyes.

5. Consider how someone you respect would handle this situation

Ask yourself how your role model or boss would handle this situation to gain a new perspective.
Imagine how they would react in your situation. Visualizing how someone you respect is dealing
with anger can help prevent negative reactions from actions such as yelling.

6. Talk to the person who made you angry

When you have calmed down and are able to think more clearly, set up a meeting with the
people involved in the situation that offended you. Depending on the status of your relationship
with the person, consider including a third party to help mediate during the meeting. When
speaking to your partner, avoid finger pointing that may cause them to fight back or try to
defend themselves. Instead, focus on the end goal and consider what it takes to move forward
and reach agreement.