Anger management skills can help to reduce the risk of an anger outburst in the workplace. To succeed at work we need to be able to put up with frustrations, difficult people and situations that are out of our control. Things will go wrong, people will be rude and annoying sometimes, and equipment will break down. Here are 6 top anger management skills for the workplace.
1. Maintain good physical health and exercise every day. When you are in poor health or overtired it is much easier to become angry quickly. Exercise is essential to long term anger management. If you become angry at work get up and move around so that you use up the energy and adrenalin in your body.
2. Plan ahead for days when you feel angry. Think ahead about all the options you have at work to reduce anger. Make a written list and carry it with you. Having a well thought out anger action plan is a powerful anger management skill. If you are angry and having difficulty concentrating and deciding what to do, pull out your written plan and put it into action.
3. Have a 'buddy' that you can ring if you feel your anger is getting out of control. Talk this over with someone you trust, tell them what they can say and do to help you if you have to phone them. This is a very good anger management skill for anyone in a 12 step program. It is similar to having a sponsor. This is an anger sponsor, someone who can help you calm down and prevent an anger outburst at work. Choose the person carefully.
4. Think the situation through. Right through to the end so that you can see the consequences of losing your temper at work. In the worst case you could lose your job, at a minimum you may look and feel foolish if you lose your temper at work. Remember, once you have said something you cannot take it back. So bite your tongue and think it through properly before you act.
5. Find something to distract you from what, or who is annoying you. Make an excuse to work outside the office or run an errand. Close your office door, or if you share an office find something to do so that you look busy so there is less chance of being interrupted. Play a computer game, read a book or find work to do that distracts your mind. Listen to music or an audio book.
6. Make a written list of the issues that are annoying you. Then brainstorm solutions and write down the advantages and disadvantages of all the options. Writing out problems can help you to see where you can and cannot take action. Write a list of what you can control or influence in this situation and what you cannot control.
Then look at the 'can influence' list and make a plan of (non-angry) actions you can take to start to resolve the situation. Sometimes you cannot change anything. Then you can begin to make a plan for how you will cope and manage your anger in the workplace. Developing a written plan for action will help you think through your choices carefully.
There are many effective anger management skills you can use at work. Start to use these skill and you will gain much better anger control in the workplace.
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