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How to Be Less Cranky at Work

Part of the Anger Management For Dummies Cheat Sheet

If you’re tired of being a disgruntled, dissatisfied, or disheartened employee, and want to create a more positive work atmosphere, try these things to help your job situation:

  • Accept the reality of your situation. Not everything in the workplace can be changed. Stop focusing on how things “should” be and instead deal with them as they are.

  • Stop personalizing the issue. Just because you didn’t get the raise you wanted or you’re on the wrong end of some company policy, it doesn’t mean that everyone is out to get you. Remember the line from The Godfather, “It’s not personal, Sonny. It’s strictly business.”

  • 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. Set some healthy limits on the energy you expend on the job — save some for other things like family, friends, recreation, and a spiritual life.

  • Engage in some positive rumination. 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. That 45 minutes of exercise on the way home from the office can make all the difference in 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

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