10 Tips To Control Your Anger In The Workplace

Anger at work can be expressed as discontent, aggression, or annoyance at anything stated or done while working. It is frequently triggered by unhappiness with business policies, tight deadlines, or unfair labor distribution. There are, however, ways for you to control your anger and contribute to constructive change in the workplace.

If you are angry, you lose all control of your emotions. Therefore, it is important to understand your trigger and how to control anger in the workplace while maintaining your composure.

This post will discuss how to control your feelings when something at work gets you furious and the advantages of dealing with rage.

Why You Should Manage Your Anger at Work?

reason you should manage your anger at work

Resolving anger at work can help establish a more pleasant workplace where people feel comfortable communicating and interacting. On the other hand, if not managed properly, anger can lead to increased absenteeism and low morale.

Here are some of the reasons you need to control your anger and emotions at the workplace:

  • It can aid in communicating your requirements and addressing them.
  • It can help you improve your professional relationships.
  • Stress and other unpleasant feelings are reduced.
  • Enhances productivity and performance.
  • Prevents the onset of passive hostility.
  • Aids in the avoidance of undesirable escapes or addictive behaviors
  • Creates empathy among coworkers

According to the British Association of Anger Management, 45 percent of the office workforce lose their temper at work regularly, while 65 percent of office workers reported experiencing office rage.

In addition, according to research conducted by a University of South Florida professor, 2 percent to 3 percent of people admitted to slapping, pushing, or hitting someone at work in the US, indicating anger at the workplace is a concerning issue that needs to be controlled.

10 Ways for Managing Anger in the Workplace?

Anger at the workplace can make you look bad in front of your peers, even if your anger is justified. Therefore, it is crucial to understand the triggers and utilize these tips to control anger in the workplace:

  1. Examine your feelings of anger
  2. Practice deep breathing
  3. Talk to a person you trust
  4. Opt for an anger management class
  5. Remove yourself from the situation
  6. Identify the triggers to avoid them
  7. Reach out to your support system
  8. Distract your mind
  9. Pen down your emotions
  10. Celebrate your control

1 – Examine your feelings of anger

Examine your anger to see what is triggering it. Often, there is a real problem at work that you can examine to assist fix.

Remember that rage is a natural feeling and your body’s reaction to a “threat.” It is beneficial to address anger to prevent retaining it. Examine your anger to determine if it makes sense in light of the situation.

2 – Practice Deep breathing

The goal of this exercise is to minimize the impact of triggers. So, instead of making an emotional mess, make a concerted effort to keep your distance from the edge.

One of the most effective approaches to dealing with anger is focusing on breathing. It helps reduce your heartbeat, allowing you to perceive the circumstances and pick your answer calmly.

3 – Talk to a person you trust

If you feel light by venting out, discuss the issue with someone you trust. Sharing your problems and concerns with random colleagues can negatively impact your professional image; therefore, communicating productively is essential to the people outside your department.

Going to someone outside the office to discuss the issue can also help you shift your focus to other things subsiding the feeling of anger. We can all agree that venting is therapeutic, but you must be mindful of your surroundings.

4 – Opt for an anger management course

If you experience frequent periods of furious outbursts, it is time to address this issue. Individuals can try self-help methods, but aid is also available.

One of the most frequent strategies to deal with anger is to enroll in an online anger management class. Anger management programs teach you how to control your emotions and rage by teaching you how to cope with anger.

Several courses are available, and the content may be completed in a 4-hour, 12-hour, or 52-hour class online. You can decide which path is ideal for you based on the severity of your symptoms and the degree of assistance you require.

5 – Remove yourself from the situation

Sometimes you’ll have to accept the unpleasant reality that you’re upset over something you can’t alter. In some instances, look for methods to get out of the situation or, if you can’t, find ways to fulfill your demands indirectly (e.g., by seeking out support from friends or a therapist).

6 – Identify the triggers to avoid them

We all have unique psychology, which is the main reason we react to every condition differently. The same is the case with anger triggers; you need to identify the critical point that can trigger an angry response.

If you perceive the anger trigger, you can control them without getting triggered. Early identification of anger triggers can also help you utilize the management strategies such as breathing exercises early so you won’t experience a full-fledged anger episode.

7 – Reach out to your support system

When you’re feeling down, it’s critical to have access to your support network. To feel loved, text your spouse a virtual hug, phone a close family, or meet up for coffee with a good friend.

You need to feel respected and loved by your friends and family, especially when things are going badly at work.

8 – Distract your Mind

Make some mental space by removing yourself from the unpleasant environment. A few minutes to browse your favorite website? Then, ground oneself by engaging in a pleasurable activity.

9 – Pen down your emotions

If you can’t resist the need to vent your frustrations, do it in writing. You’ll feel better when your demons have been exercised this way, whether you scribble your sincere view onto a sheet of paper or hammer out an honest email. Under no circumstances should you transmit your message.

10 – Celebrate your control

Managing your anger is a significant personal success, and you should be pleased with yourself every time you succeed in preventing an angry outburst. Give yourself some self-love to recognize that you’re progressively learning to control your negative emotions. Then, it’s time for a treat!


We usually think anger is a negative emotion without ever wondering about its need or impact on our lives. Yet, anger is one of the most important emotions that can help you assess what can be wrong or become worrisome. It provides us with the strength to fight a possible threat but just like everything else, an excess of angry episodes is not normal.

Controlling your anger at the workplace can help you seem more composed. However, as professionalism does not allow random bouts of anger, you need to channel your through and find a product approach to vent your feelings.

Utilizing our tested techniques, you can control anger in the workplace and effectively communicate your issues.

Carlos Todd PhD LCMHC

Dr. Carlos Todd PhD LCMHC specializes in anger management, family conflict resolution, marital and premarital conflict resolution. His extensive knowledge in the field of anger management may enable you to use his tested methods to deal with your anger issues.


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