Do you feel like your workplace makes you feel like a pressure cooker, ready to explode at any given second? Maybe it is a co-worker who constantly interrupts you during meetings, taking away your train of thought, and leaving you fuming with anger. Or, it could be the never-ending deadlines, gradually piling up until you slam your fist on your desk in frustration. Anger issues at work aren’t just bad for your well-being, but they can also hamper your professional relationships and leave you feeling burnt out and on the verge of quitting. Before you decide to give up on work and yourself entirely, know that you’re not alone. Many individuals struggle with anger issues at work. But, there are certain techniques you can use to manage your anger and navigate these situations with more grace. By working on managing your anger, you can avoid unnecessary conflict and create a calmer and more positive work environment for yourself and those around you. Before we look into how you can address the anger, it is also important to know what your anger is trying to tell you.

What Are Your Anger Issues Trying To Tell You?

Before we get into the five techniques, here is something you must know about anger and emotions in general. Emotions are clues. They help us understand what is truly going on in the mind and body. Sometimes, certain emotions can get a bad reputation, especially unpleasant ones, and anger is surely one of them. But, it is important to understand that your anger is also trying to tell you something.  Whenever you feel angry, it is important to know that:

• Anger can be a clue for you to notice deeper emotions. For example, feeling angry at your co-workers for stealing your ideas for a project can be because you felt betrayed by them. It also felt like a threat because it wasn’t fair that they did it, as they took away what’s yours.
• Anger can signal you to set better boundaries. For instance, maybe you feel frustrated with a colleague who constantly comes to your desk to gossip while you are trying to get work done. This frustration and anger can be a clue to set better boundaries. Instead of dwelling on why you are angry or why others behave the way they do,  maybe gradually working up the courage to set better boundaries may be more fruitful in the long run. 
• Anger can also motivate you to change. When you are feeling angry at your boss when they critique your work, your anger could be a cue telling you to change things around and make a change. Anger can fuel the energy and determination needed to address a problem or fight for what’s right.

Therefore, anger isn’t your enemy. Trying to resist or suppress your anger can only cause things to backfire. So, it is important to notice what anger is trying to tell us. It is important that you try to not just tame the fire, but also know what caused it in the first place.  So, here are five simple techniques you can use when you feel extremely frustrated, annoyed, or angry at work:

5 Easy Techniques To Manage Anger Issues At Work

Here are five easy techniques that can help you manage anger issues at work.

1. The Ten-Second Pause

Remind yourself to pause for 10 seconds (or more) before responding to a triggering situation. Let’s say you receive an email that makes you fume with anger. This brief pause can help the initial wave of anger to subside and it can give you some time to collect your thoughts and draft a better reply.

2. Label Your Emotions

Once you have taken the ten-second pause, take a deep breath and notice what you are feeling at the moment. You may say something mentally like, “I am feeling frustrated right now,” or “This is making me angry” Simply identifying and acknowledging emotion can help you detach from it and prevent it from controlling your actions. 

3. Try Humour

Now this can be a tricky one. But, a well-timed, tasteful, lighthearted joke can diffuse the tension in a frustrating situation. However, using this technique requires good judgment and should only be used if you feel like it is appropriate for the workplace culture and the people involved. Try to avoid sarcasm or a passive-aggressive tone as can be misinterpreted as mocking. 

4. Broken Record Technique

If a coworker is escalating a situation in an accusatory tone, try the “broken record” technique.  Calmly and repeatedly state your main point again without getting drawn into their emotional response, like a broken record.  For example, “I understand you’re upset, but I need you to focus on the specific issue at hand.”

5. Look Inward

After a situation where you felt your anger rising, take some time to reflect.  Think about what triggered you, how you handled it, and what you could do differently next time.  Consider journaling your thoughts or talking to a trusted colleague, or even your therapist, for objective feedback.  This self-reflection helps you identify patterns and develop more effective coping mechanisms for the future. By recognizing your anger as a signal and using these techniques, you can transform it from a destructive force into a tool for positive change.  Remember, anger issues don’t have to define your workplace experience.  With a little self-awareness and effort, you can create a calmer and more productive work environment for yourself and those around you. 

Seeking Professional Help For Anger Issues 

While these techniques are a valuable starting point, if you find they’re insufficient and your anger issues significantly impact your work life, don’t hesitate to seek professional help. Remember, extreme or unmanageable anger at work can damage your relationships with colleagues and supervisors. A therapist can provide additional tools and strategies for managing your anger and help you develop healthier communication patterns at work. Taking charge of your anger issues can lead to a more fulfilling and successful career. Feeling stressed at work? Try this questionnaire to find out your stress score.