Often get angry at work? Here’s how to manage it

We are emotional creatures. It is hard for us, as humans, not to be emotional. Whilst it is generally good to be in touch with our emotions and to not suppress them, there are situations where we must somehow manage our emotions especially well. That’s notably the case at work.

Emotional outbursts at work could be due directly to work-related matters or to stressors from our personal life spilling into our work life. Handling our emotions (particularly negative ones) at work is often seen as a measure of our professionalism.

According to a 1997 study done by Prof Cynthia Fisher from Bond University, School of Business, the most common negative emotions experienced at work are:

• Frustration

• Worry

• Anger

• Dislike

• Unhappiness

Do any of these emotions seem familiar to you? You may experience other, less common negative emotions that will also leave you feeling stressed.

Related article: Depression: How is it different from just feeling unhappy and how to prevent it

From a psychologist’s standpoint, it is never good to repress or suppress emotions, positive or negative. However, our emotions must be managed to allow us to function in various situations. What are some of the strategies we can use to cope with negative emotions?

Strategies to manage negative emotions at work

Here are 5 methods that may help:

1. Compartmentalisation (when negative emotions from home affect your work)

• Try and leave personal matters and issues at home. When you commute to work, use that time to tell your mind to let go.

• For example, if you are taking the MRT/bus/driving, at each station/bus stop/traffic stop, mentally ask the offending person to get off or ‘push’ the stressor out.

• Some find it helpful to mentally ‘store/lock up” the issue in a box for the time being.

• You can also compartmentalise work-related stressors so that your emotions at work don’t spill over into your personal life too.

Related article: Stress affects everyone – from the elderly to the young. Here are 16 ways to help you cope better

2. Deep breathing & relaxation techniques

• This will help with emotions like anxiety, worry, frustration and anger.

• Take deep breaths, inhaling and exhaling slowly until you calm down. Slowly count to 10.

• You can take a walk to cool down, and listen to some relaxing music.

• Talk to someone who can help you calm down.

3. The 10-second rule

• This is especially helpful if you are feeling angry, frustrated or even irate.

• If you feel your temper rising, try and count to 10 to recompose yourself.

• If possible, excuse yourself from the situation to get some distance but be sure to reassure the other party that you will come back to deal with the matter.

4. Clarify

• It is good to clarify before reacting, in the event that it could be a simple misunderstanding or miscommunication.

5. Blast your anger through exercise

• Instead of losing your cool, plan on hitting the treadmill or going to a kick-boxing class to let the anger out of your system.

• Exercise is also a good way to get a solid dose of mood-enhancing endorphins.

• In addition, exercise will help to release any physical tension in your body.

Related article: Want more tips on how to deal with negativity at the workplace? Here’s 5 more

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By Evelyn Boon, Senior Principal Psychologist, Department of Psychiatry, Singapore General Hospital (SGH), a member of the SingHealth group, for HealthXchange.com.sg.

Health Xchange's articles are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.