Why We Get Angry at Work and How to Manage It

Introduction

According to new data from Gallup, nearly one in five Britons admit to feeling angry at work. This is a significant increase from the previous year and puts the UK ahead of our European counterparts in terms of workplace anger. In this article, we will explore the reasons behind this rise in workplace anger and discuss strategies for managing our own anger and dealing with colleagues who become angry.

The Impact of Anger in the Workplace

Anger can have a detrimental effect on both individuals and the overall work environment. When employees are constantly feeling angry, it can lead to decreased productivity, increased absenteeism, and a toxic atmosphere. It is important for both employers and employees to understand the root causes of workplace anger and take proactive steps to address them.

The Role of Stress and Pressure

One of the main triggers for anger in the workplace is stress and pressure. When individuals feel overwhelmed by their workload or constantly under scrutiny, it can evoke feelings of anger and frustration. Employers should strive to create a supportive work environment that promotes work-life balance and provides resources for managing stress.

Communication Breakdown

Poor communication is another factor that can contribute to workplace anger. When there is a lack of clear communication between colleagues or between management and employees, misunderstandings and conflicts can arise. It is important for organizations to foster open lines of communication and provide training on effective communication skills.

Strategies for Managing Anger

While anger is a natural emotion, it is important to learn how to manage it effectively in the workplace. Here are some strategies for managing anger:

Recognize Your Triggers

Take some time to reflect on what triggers your anger at work. Is it a particular type of task, interaction with a coworker, or a specific work situation? Once you identify your triggers, you can develop strategies to cope with them more effectively.

• Keep a journal to track when and why you feel angry.
• Notice patterns and commonalities in your anger triggers.
• Discuss your observations with a trusted colleague or mentor for additional insights.

Practice Self-Care

Self-care is crucial for managing anger and maintaining emotional well-being. Make sure to prioritize self-care activities in your daily routine, such as exercise, getting enough sleep, and engaging in hobbies or activities that bring you joy.

• Take regular breaks throughout the workday to recharge.
• Engage in stress-reducing activities, such as meditation or deep breathing exercises.
• Seek support from friends, family, or a therapist if needed.

Implement Anger Management Techniques

There are several techniques you can use to manage your anger in the moment:

• Practice deep breathing exercises to calm your nervous system.
• Use positive self-talk to reframe your thoughts and emotions.
• Engage in physical activity or find a healthy outlet for releasing pent-up anger, such as hitting a punching bag or going for a run.
• Consider attending anger management workshops or seeking professional help if your anger persists.

Dealing with Angry Colleagues

It can be challenging to navigate interactions with colleagues who frequently become angry. Here are some strategies for dealing with angry colleagues:

• Remain calm and composed, even if the other person becomes confrontational.
• Listen actively and try to understand their perspective.
• Express empathy and validate their feelings without necessarily agreeing with their behavior.
• Suggest taking a break or continuing the conversation at a later time when emotions have calmed down.
• If the situation escalates, involve a manager or HR representative to mediate the conflict.

Unique Insights and Perspectives

The Role of Emotional Intelligence

Emotional intelligence plays a crucial role in managing anger in the workplace. It involves the ability to recognize and understand your own emotions and those of others. By practicing emotional intelligence, you can navigate conflicts more effectively and build stronger, more positive relationships with your colleagues.

The Power of Empathy

Developing empathy towards others can also help manage workplace anger. When you take the time to understand someone else’s perspective and emotions, it becomes easier to find common ground and work towards a resolution. Empathy can diffuse tense situations and foster a more collaborative and supportive work environment.

Creating a Culture of Psychological Safety

Psychological safety refers to the belief that one can speak up, take risks, and share ideas without fear of negative consequences. Creating a culture of psychological safety in the workplace can significantly reduce anger and conflicts. It involves promoting open communication, encouraging diverse perspectives, and providing constructive feedback in a non-threatening manner.

The Importance of Work-Life Integration

Work-life integration is a holistic approach to balancing work and personal life. It recognizes that individuals have responsibilities and interests outside of work that need to be prioritized. By promoting work-life integration, organizations can decrease stress levels and prevent burnout, ultimately reducing workplace anger.

Summary

Workplace anger is a prevalent issue that can negatively impact individuals and organizations. By understanding the root causes of anger and implementing effective anger management strategies, both employees and employers can create a more positive and productive work environment. Additionally, developing emotional intelligence, empathy, and fostering a culture of psychological safety can further contribute to managing anger in the workplace. Prioritizing work-life integration can also help reduce stress levels and minimize anger. By addressing this issue head-on, organizations can create a healthier and happier workforce.

Note: For a limited time this summer, related articles on this topic are available to read for free on the “Working It” newsletter.

Consult our accessibility guide.