When was the last time you got angry at work? Maybe you were passed over for promotion again, maybe your colleague took credit for a project when you did all the work, or maybe someone stole your sandwich out of the office fridge.
Whatever the reason, it’s normal to get annoyed occasionally. However, if you’re constantly losing your temper, especially over minor things, then you may want to assess how well you’re really coping with anger.
The 1st of December is Anger Awareness Day, so with that in mind we’ve come up with some top tips on how to combat anger in the workplace.
Remove yourself from the situation
If you feel yourself beginning to get angry, then remove yourself from the situation before you lose your temper completely. Leave the room, go for a walk or go to the bathroom and splash some water on your face. Take deep breaths and don’t return to the situation until you’re calm.
Think before you speak…or type!
It can be tempting to tell your boss where they can stick their job, or send an email outlining exactly what your grievances are in great detail. However, take a moment before you speak out or hit send. Will you regret what you’re about to say once the red mist has lifted? If you send an email then everything you say is also documented in writing.
Type up an email if you want, it will probably help to get things off your chest but don’t send it. Save a copy and read it back later when you’re feeling calmer. Chances are you won’t want to send it, and if you still do, then you’ll be able to articulate what you want to say much better when you’re feeling more level headed.
Question why you’re angry
Ask yourself what the reason for your anger is and if it’s justified. Is it possible you’re overreacting? Secondly, ask yourself if there’s anything you can do to resolve the situation that’s making you angry. If the trigger for your anger is outwith your control then you need to find a way to accept it and let it go.
If you cannot identify a reason for your anger, are becoming angry more often or finding it difficult to control your temper then you may want to speak to your GP and employer about your mental health.
Find a way to blow off steam
You may find that a hobby such as exercise, playing an instrument or painting may help you relieve built up stress and anger. Find whatever makes you happy and channel your energy into that instead of being angry.
Change your clothes as soon as you come in from work if you’re feeling angry. This change will help you get into a different mind-set and separate your work from your home life. The last thing you want to do is take your anger from work out on the people you live with!
Consider whether the job is right for you
If your job is constantly making you angry, consider whether it’s the right job for you.
Whether it’s a shorter commute, a new boss or a complete change of career, finding a new job could make you happier and more motivated.
If you want a new job to put the smile back on your face, search hundreds of jobs now at s1jobs.