Anger Management at Work: How to Be a Less Disgruntled Employee

Part of the Anger Management For Dummies Cheat Sheet (UK Edition)

If you’re tired and fed up of being disgruntled, dissatisfied and disheartened at work, here are some things you can do to remedy the problem and manage your anger:

  • Accept the reality of your situation. You can’t change everything in the workplace. Stop focusing on how things ‘should’ be and instead deal with them as they are.

  • Stop personalising the issue. Just because you didn’t get the pay rise you wanted or you’re on the wrong end of some company policy, doesn’t mean that everyone is out to get you. It’s not all about you!

  • Write down how you feel. Take a few minutes each day and jot down all the negative emotions – including anger – you have at work. It’ll keep things from building up to the point where you feel like exploding.

  • *Pull back. Stop giving 120 percent at work. The most you can get back is 100 percent! Set some healthy limits on the energy you expend on the job – save some for other things like family, friends, relaxation or a spiritual life.

  • Mull over the positives. Instead of thinking so much about all the things you don’t like about work, think about something positive instead – something you have control over, some part of life where you don’t feel like a victim.

  • Find some benefit in what you do at work. No job is all bad. What’s the silver lining in the way you make a living? What is there about work that you’re grateful for?

  • Get some exercise. Regular, moderate exercise is a way of detoxifying your anger after work. Those 45 minutes of exercise on the way home can make all the difference to how your evening goes.

  • Be forgiving. No job is perfect. It’s important to forgive your employer for that! And forgive yourself for being employed in a situation that can be difficult and frustrating.

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Anger Management For Dummies Cheat Sheet (UK Edition)

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