Everyone gets angry sometimes, especially at work, right?
Picture this: You have a deadline approaching, you’re drowning in emails, and then all of a sudden… A coworker leaves you with yet another assignment.
You feel like the Hulk is about to take control as frustration builds and your heart begins to race.
Hey, it’s okay to be angry. However, it can seriously damage your career and relationships if it take over as your boss at work.
It may cause you to say regrettable things, impair your judgment, and deplete your energy more quickly than an endless meeting.
The good news is that you don’t have to let your rage control you. Consider me your own personal coach for controlling your anger!
Good tips to become calm
Here are some tips to help you slay the office anger monster and become a calmer, more productive you:
- Press the button to pause.
Are you worried that you might lose it? Avoid being a hero! Take a strategic chill pill.
Take a short break from the situation. Breathe deeply, get a coffee (or a stress ball! ), or go for a walk around the neighborhood.
This quick time-out can be very helpful in calming your thoughts and averting a major breakdown.
- Identify What Triggers You.
What typically irritates you? Do bosses get overworked? Unreasonable deadlines? Do you feel like your focused work is being interrupted? You can develop strategies for avoiding or responding to your triggers once you are aware of them.
Perhaps you should be more explicit about your boundaries with coworkers or improve your ability to say “no.” Never forget that communication is essential!
- Speak up, But Calmly.
Repressing your frustration is unhealthy. Thus, speak up if you’re feeling overloaded! However, instead of blowing up, calmly and clearly explain the situation and your needs.
Try saying something like, “Hey Sarah, with this deadline, I’m feeling a little overwhelmed.” Could we talk about task prioritization?” See? That seems like a lot more sensible option than getting angry.
P.S. Remember that asking for help and support is perfectly acceptable.
See a therapist near you if you’re having trouble controlling your anger.
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