Your emotional state can change significantly over the course of a working day. As meetings, deadlines, and emails fill up your calendar, you may experience feelings ranging from fear to frustration to satisfaction. But research shows that more and more people working 9-to-5 jobs are experiencing a stronger, more toxic emotion: anger.
According to a 2022 Gallup poll, 21% of the world’s workers Experiencing anger during the previous work day.Bearing the weight of this emotion in the office Related to high blood pressure, heart disease, depression, etc.. Temperatures at work aren’t just harmful to our mental health, they’re also harmful to our health. It can also hinder job performance. Anger may actually impair cognitive processing, Reduce employee motivation and productivity.
However, career strategists say it’s totally valid for many of us to feel angry about our jobs Lee Crockett. Everything from microaggressions to co-worker conflicts to job insecurity can make our blood boil. The question is, how do we stay calm and take care of our physical and mental health at all times?Ahead, Crockett and Clinical Psychologist Sarah Adler, Psy.D.share what to do (and what to do no When you see red at work.
1. Know your triggers
Understand your triggers, or Stimuli that trigger an emotional responseCrockett says it can help you overcome your anger. “You know best what’s inside you,” she said. “Does Jim start every team meeting with an offensive joke? Does Susan always find ways to make you look unprepared in front of your boss? What most often makes you feel irritated or attacked?”
Recognizing these patterns can help you understand yourself and understand “the why behind things,” Crockett adds. For example, Susan’s sabotage of your job may remind you of a past job where someone took credit and received a promotion for your work. Understanding this will help you feel compassion for yourself when these reactions arise.
2. Discover your coping mechanisms
coping mechanism Small daily adjustments can help you defuse anxiety and anger in the workplace, and everyone can develop a unique set of adjustments. Dr. Adler says mindfulness exercises and breathing exercises are both good options, but you can also try some new techniques.
- Practice progressive muscle relaxation: Slowly contract and release each major muscle in your body while focusing on your breathing.This exercise will help Calm your nervous system.
- Change your temperature: Going to the bathroom and splashing cold water on your face can help you clear your mind and think more coherently.
- move: “Engage in strenuous physical activity Can help calm the autonomic nervous system“It reacts when it’s under a lot of stress,” Dr. Adler said. “This can be done discreetly, such as by moving the hand or wrist under a table, or through larger movements such as arm circles.”
3. Have a game plan before the day begins
Now, use what you know about your specific triggers and coping mechanisms to create a game plan. “Before you start your day, think about what interactions you are likely to have and with whom,” Crockett says. “Who will you be meeting with? How can you avoid these situations, or at least be prepared so you’re not caught off guard?”
This exercise will help you predict when anger and frustration will arise so you can find coping mechanisms.
4. Speak it instead of holding it inside.
“Yelling, screaming, or making rash decisions can exacerbate the situation,” says Dr. Adler. “If you feel anger building, it’s best to take a moment and not make an immediate decision, whether it’s taking on more work or turning down a task.” Go back to your coping mechanisms and prioritize your mental health.
That said, controlling your anger doesn’t mean you have to stay quiet. Crockett recommends reaching out to a coworker or boss and calmly explaining why their actions or words affected you. “The goal is not to accept an apology (although that’s a great reward), but to allow yourself to be freed in self-expression. Let your boss know what happened, how you’re feeling, and whether you need their It takes support to keep going,” she said.
5. Invest in self-care outside of work
When you leave the office or close your laptop, it’s time to prioritize which activities will help you achieve balance before everything starts again tomorrow. “Activities like meditation, journaling, and exercise can boost our happy hormones and give us a more positive outlook on our day and life,” says Crockett. “When we feel positive vibes, we’re less likely to be consumed by anger.” While you can’t control everything, do your best to make sure your life outside of work makes you feel something. but anger.
Svlook
