04.12.2024

ANGER MANAGEMENT TECHNIQUES WHEN YOU'RE VERY ANGRY AT WORK

Maybe you've had a lot of anger at work lately because an unpleasant manager fell on your head. It's not that others don't have them every day in their work, but you think that with you "on assignment" occasions are more than usual.

Big topics to think about are why you think this person is unpleasant, is he really a bad manager, and if so, what to do to get out. But while you are thinking and deciding, it is imperative that you learn to manage your anger in order not to derail your career. It doesn't matter who is to blame for the situation that annoys you. Maybe it's the boss, but the anger is born in you and you're the ones who shouldn't let it. If you blow up, you show weakness. And what's worse is that you'll probably have to apologize afterwards.

There are coping techniques and it's a good idea to apply them as soon as you feel rage.

o The good old "Count to 5" rule really helps. Count very slowly. If you're still angry, go ahead - and 10 is a good number.

o Take 5-6 slow deep breaths, concentrating on the breath itself.

o Shift your body weight onto your left leg. Count to 5 and transfer it to the right one.

o Imagine that in this situation it is not you, but someone else. You are a bystander. This gives you an opportunity to distance yourself from your feelings. In many cases, you will come to the conclusion that it is not worth getting so attached.

o Rate your level of irritation on a scale of 1 to 10. Be aware of whether you are angry, angry, or on the verge of a tantrum. What to do next? Nothing. By the time you've been thinking about exactly where on the scale to place your feelings, you've already calmed down.

o Repeat to yourself as a mantra something that gives you self-confidence. Example: "I'm a calm person. I'm confident in myself. I have a good life and a wonderful family. And this will pass."

o Carry a "stone of patience" as critical situations often occur that can throw you off balance. Any object pleasant to the touch is suitable. If it doesn't make an impression, better. For example, choose a "soothing" pen that you naturally bring with you to meetings, or a smooth marble egg that you keep on your desk. Whenever you feel anger, touch your "patience stone". It helps magically.