Don’t Explode!

Ever had one of those days at work that feels like a rollercoaster of chaos and coffee spills? Well, join the club! Having a tough day on the job is practically a rite of passage in the adulting world.

Picture this: You, navigating the daily office mayhem like a zen ninja, gracefully dodging paper storms, email avalanches, and calls with fussy clients. Keeping your cool isn't just a talent; it's a survival skill. Managing your anger during such times is crucial for your well-being and professional relationships.

So, buckle up and turn those tough days into triumphs! Here are some effective strategies to help control your rage and maintain composure in the workplace:

Take a breath (a deep one, if needed)
Dealing with a difficult client? It’s like anything you say gets passed right through them! First, get through that meeting and wrap it up. When you feel anger rising, take a moment to pause. Deep breathing exercises can be remarkably effective. Inhale deeply for a count of four, hold for four, and exhale for a count of four. Repeat this several times to regain your composure.

Think before you act
I know when you’re angry it’s hard to keep your emotions in and sometimes, it even makes you want to scream! Rather than react immediately, take a moment to respond thoughtfully. Think about the consequences of your reaction and whether it aligns with your professional image and goals. Raising your voice or even being subtly sarcastic with a client will leave a bad impression for you and your organisation.

Be mindful when communicating your frustration
Of course, telling people how you feel is an option. However, you should choose the right ways to express your feelings, especially when you’re angry. When you’re in a bad mood, it’s easy to say things that could offend others. Try this: Instead of speaking aggressively, learn to communicate assertively. Use "I" statements to convey your perspective without blaming others. For instance, "I feel frustrated when..." instead of "You always make me angry by..."’

Take a break
Stepping away from the situation can help diffuse tension and provide a fresh perspective. Go for a walk around your workplace and get some fresh air. Visit the washroom and wash your face to refresh. Take some time to think properly before you come back to your office and continue dealing with your tasks.

Get someone to hear you out
One of the best ways to deal with anger is to vent and let your frustrations out. Talk to a trusted colleague or manager about what's bothering you. Sometimes, discussing the issue with someone else can provide valuable insights or simply act as a release valve. Be sure to still keep your professional boundaries when you do this!

If anger at work significantly affects your well-being or relationships, consider seeking professional help from a therapist or counsellor who can provide coping strategies tailored to your situation.

Photo by Nik on Unsplash.