Neuroscientist R. Douglas Fields claims that the constant stress and anxiety we encounter under pressure causes our brain to "rewire the rage circuits," depleting our emotional reserves and increasing our propensity to become enraged even at trivial provocation.
Even though we sometimes have unpleasant emotional outbursts, rage is not necessarily bad, and repressing it is bad for both ourselves and the wellbeing of others around us.
In reality, if used appropriately, anger can be advantageous, as author David Kessler states that "anger is pain's bodyguard."
Pixar executive Brad Bird purposely hired animators who were dissatisfied with their previous projects for a new film, believing that their frustration would lead to positive change.
As a result, "The Incredibles" became a box office hit. Directing your anger and resolving conflicts in the workplace begins when you follow these four suggestions.
Four suggestions for managing anger in the workplace:
1. Acknowledge the Conflict:
It is common for individuals to attempt to suppress their emotions immediately to avoid appearing distressed.
However, if you have been hurt due to an unjust decision or have been made to feel inferior by someone repeatedly excluding you or behaving in a harmful manner, you are permitted to feel genuinely angry.
Rather than immediately directing your emotions towards another individual, acknowledge what you are experiencing.
Research suggests that, when justified, anger is a healthier response than fear as it elicits feelings of certainty and control, which are less likely to result in the negative impacts of stress, such as high blood pressure or elevated stress hormone secretion.
Even if the trigger for your anger appears trivial on the surface, the internal combustion that leads to an emotional outburst often has underlying factors.
For example, in the case of the coworker requesting a "quick favor" at the end of the day, there may be a history of them frequently delegating their responsibilities to others or inappropriately communicating during non-working hours.
2. Don’t Vent Too Much:
Blowing off steam has been viewed as a cathartic activity for a long time; however, it is not as productive as it may appear.
For instance, "anger rooms," where individuals can pay to smash TVs and dinner plates with a baseball bat, represent a type of "destruction therapy" that research indicates may exacerbate rather than diminish anger.
Psychologist Brad J. Bushman conducted a study on individuals who used a punching bag to release their anger and discovered that "doing nothing at all was more effective" in defusing rage.
Likewise, chronic venting, where an individual continuously reiterates the same problems without attempting to comprehend or resolve them, has been shown to make both the individual and the people listening to them feel worse.
One of our readers, Paula, reported that "I eventually had to set a limit on how much I complained to coworkers. I discovered that utilizing the time to concentrate on how I could learn or improve made me feel much better."
3. Understand the Emotions Behind the Anger:
Studies indicate that focusing on the underlying need behind an emotional response can promote objectivity and detachment, thereby safeguarding one's emotional well-being.
To discern the reasons for anger, several questions could help, including identifying the trigger for anger, examining the emotions that underlie the anger, and considering what is necessary to feel better both in the present and in the future.
For instance, fear is a prevalent emotion underlying anger, often related to concerns such as powerlessness or the loss of valued things.
Furthermore, emotions can be discussed, albeit without emotional expression. Before making important decisions, it is advisable to gather one's thoughts.
Anxiety can make it difficult to think strategically. Last but not least, it could be beneficial to hold off on taking any action until the emotional intensity has subsided to a bearable degree.
In order to manage emotions effectively, it is recommended to talk about emotions without being overwhelmed by them.
Before making any important decisions, it is advised to first take a break and cool down because heightened emotions might impede strategic thinking.
One could find it helpful to rate their degree of rage on a scale from 1 to 10 and wait to act until they feel in control of their feelings. It could be helpful to let someone know how their actions affect you if their anger sparks yours.
A helpful formula for this is: "When you_____, I feel _____." For instance, a woman at a corporate workshop learned to address her boss's frequent yelling by communicating how it made her feel and how it impacted her work performance.
Her boss apologized and made an effort to reduce the frequency of his outbursts. If you have trouble expressing your rage, think about expressing your desires subtly.
Occasionally, you need to admit that something beyond your control is making you upset. In these situations, try to find a method to escape the situation or, if that's not feasible, find a means to indirectly meet your requirements, like by asking friends or a therapist for help.
Consider an employer who has to deal with a challenging boss. Research on previous samples of the working population tells us they'll have a hard time trying to walk on eggshells and please this type of employer.
Employees feel powerless and constantly stressed due to their boss's unrealistic expectations and authoritarian style of leadership.
However, small steps can enhance their self-esteem and make them feel more valued at work. For example, reducing their interactions with their boss and building a network of mentors and colleagues who appreciate them
This approach helped people in such scenarios prevent their boss's negative feedback from undermining their self-worth.
4. Channel Your Anger Energy Strategically:
Dr. Brittney Cooper, a professor at Rutgers University, formerly thought that she needed to restrain her emotions in order to get respect and prevent being referred to as an "angry black woman." Her viewpoint changed, though, after a pupil commended her "eloquent rage" in class.
Dr. Cooper now sees rage as a potent weapon black women may use to combat injustice. Research demonstrating that rage may boost confidence and make people feel powerful and capable supports this viewpoint.
In reality, those who are angry often have a tendency to think they will win no matter what. The U.S. Navy SEALs train their candidates to use the adrenaline and energy that come from wrath to help them deal with risky situations.
The same method may be used to channel anger into assertiveness, which is successful. What steps, for instance, would I take if I were the sort of person who vented rage in such circumstances?
If someone believes they deserve a promotion but is hesitant to initiate the conversation, they can find it helpful to ask them, "What would I suggest doing if I were angry on a friend's behalf?" or something similar.
It may serve as a helpful red flag when anything is off. Even though most of us have been taught to associate anger with uncontrollable outbursts, if used properly, it may also give us the motivation we require to make the necessary corrections.
Last Words:
The aim of today’s blog post was to enlighten readers about the importance of anger management in the workplace.
Conflicts with either your employer or fellow work colleagues are inevitable under most circumstances, but that doesn’t mean you can succumb to the influence of anger and ruin your career.
Taking the suggestions we’ve discussed today and applying them will be of great aid to you in managing anger in the workplace.
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