10 Tips to Manage your anger in the Workplace

05 July 2022 22:52 PM | UPDATED 2 years ago

05 July 2022 22:52 PM

Anger is a completely normal emotion that we have experienced all the time. Anger in the workplace can be a feeling of dissatisfaction, hostility, or anger over what you say or what do at work. Often this is due to incidents, such as dissatisfaction with company policies, arguments with coworkers, strict deadlines, or unequal sharing of work. However, there are many ways to deal with your anger and help bring about positive changes in the workplace. In this article, we provide tips to manage your emotions when you get angry at work

10 Tips to Manage your anger

  • Leave Yourself
  • Take a Deep Breath and Count
  • Admit your Anger
  • Talk to Someone you Trust
  • Write down What you Think
  • Get some Emotional Support
  • Identify your Triggers
  • Reward Yourself
  • Focus on Being Happy
  • Consider Anger Management Counseling

Leave Yourself

leave yourself

Remove yourself from the angry person or situation. Giving yourself distance will give you time to calm down, so go for a short walk, or go to a quiet place while composing yourself. Things are likely to get much calmer once you get back to the situation. If you are physically unable to leave the position, try making some space in your own head by doing another task for a minute or two, such as checking your Facebook or Twitter feed.

Take a Deep Breath and Count

Deep breath

Count to 10 while taking a deep breath. You can count serially or reversely. It is a method and test of mindfulness. Taking a few deep breaths while counting to 10 will give you a few moments to reflect on the situation and decide to react instead. This method of breathing also shows your heart rate while boosting your cells in addition to oxygen. It also relaxes your muscles. So, this breathing technique gives you a chance to calm your mind and body.

Admit your Anger

admit your anger

Examine your anger to see what causes it. Often there can be a real problem at work that you can analyze to help solve. Remember that anger is a normal emotion and a way for your body to respond to “threats”. To avoid sheltered anger, it is useful to accept it. Analyze your anger to see if it makes sense because of the situation.

Talk to Someone you Trust

Telling someone what happened will help you calm down and keep things in perspective. We all have a co-worker whom we trust above all others and whose ideas we suppose. Find them and talk to them. Your coworker will understand the dynamics of the office and will be able to see your perspective. They may be able to offer sympathy and suggest some alternative solutions, which you may not have thought of.

Write down What you Think

Write down What you Think

Write down on paper or on a mobile note what you think. Wouldn’t it be nice to write about how you’re feeling, instead of getting angry at someone? Writing down how you feel can help exercise some of your evils. Just make sure you don’t send emails, messages, or letters to anyone. When you are feeling a little calmer, you can re-read the letter and then destroy it.

Get some Emotional Support

emotional support

If you are feeling pressured at work, tell your loved one or close friends about it. They may be able to help. When you feel wrong in a work situation, your loved one lifts you up and helps you feel valued by someone you respect.

Identify your Triggers


What makes you angry? Once you identify your personal triggers, you can learn the time to take a step back before your emotions win you over.

Reward Yourself

If you keep quiet in a special situation where you usually get angry, then reward yourself. It is a mental reminder that good behavior will be rewarded. Put these tips to good use.

Focus on Being Happy

focus on being happy

Some things in the workplace may be out of your control, you can choose how to respond to your situation. Try to be more positive in the workplace to increase your experience and lead to more productive work.

Consider Anger Management Counseling

If your anger is interfering with your work and your personal life, consider seeking anger help counseling to seek professional help and learn techniques to deal with your emotions.

Practice them every chance you get and soon, the anger in your workplace will be a thing of the past.