Strategies for Managing Workplace Anger Eruptions

Strategies for Managing Outbursts in the Workplace

In the fast-paced environment of the workplace, managing anger outbursts is a crucial skill. This article provides a comprehensive guide on recognising, managing, and overcoming anger issues in the workplace.

Social workers, particularly those specialising in integration assistance, homelessness aid, addiction help, and refugee services, are at the forefront of anger management in the workplace. Their training in conflict recognition and de-escalation techniques makes them invaluable resources. Additionally, professionals in supervision and self-help support roles also play key roles in handling challenging behaviours and fostering emotional self-regulation.

One effective strategy for building self-awareness and identifying patterns in anger triggers is reflective journaling. By documenting thoughts and feelings, individuals can gain insights into their emotional responses and develop strategies for managing them more effectively.

For those living with a mental health condition that may involve anger outbursts, seeking the support of a professional can make a significant difference. Therapists can provide guidance, strategies, and coping mechanisms to help manage anger and improve overall well-being.

Losing your temper can manifest in various ways, both verbally and physically. Verbal behaviours may include raising your voice, insulting others, and using passive-aggressive communication. Physical behaviours might involve storming out, quitting impulsively, and acting out on physical objects.

Cognitive signs of anger may include negative thinking or cognitive distortions. Behavioural signs may include pacing, fidgeting, tapping, and increased volume in your voice. If anger is regularly interfering with any area of life, it may be helpful to work with a therapist.

Recognising the early signs of a possible temper tantrum at work is key to managing your temper. Physical signs may include increased heart rate, shallow breathing, sweating, muscle tension, and other symptoms of the stress response. Emotional signs may include feeling annoyed, frustrated, irritated, or wound up.

Emotional intelligence often begins with self-monitoring, observing and tracking thoughts, behaviours, and feelings. Requesting a pause can help give yourself mental space from a potentially anger-inducing situation in the office.

The sensation of cold can engage the braking system of your brain and prevent unwanted outbursts. Putting cold water on your face or holding onto ice cubes can help manage anger. Gravitating toward people, places, and things that make you feel safe can help access safety during a stressful situation.

Deep breathing is a powerful self-soothing technique that can help manage anger in the workplace. Using your five senses to ground yourself can help cool down before losing your temper.

Recurrent anger could be a symptom of an underlying mental health condition such as complex trauma, depression, intermittent explosive disorder (IED), personality disorder, or post-traumatic stress disorder (PTSD). If you're feeling burned out or going through a tough time, your temper may be a symptom.

Losing your temper at work can have a negative effect on your career and work relationships. The "4 O's of Amends" can help repair professional relationships after losing your temper: own what you did, observe how it affected others, outline a plan to avoid future outbursts, and offer to listen.

In conclusion, managing anger outbursts in the workplace is a vital skill for maintaining a productive and harmonious work environment. By recognising the signs, employing effective strategies, and seeking support when needed, individuals can improve their emotional intelligence and foster healthier relationships at work.