Three Questions That Can Help Reduce Angry Reactions at Work

Managing our angry reactions in the workplace is crucial to maintaining harmony in the company as well as balancing our business and personal lives. Everyone encounters situations at work that make them angry. What are your triggers?

Is it a Micro-managing boss? An annoying complaining co-worker that always get their way? Perhaps it’s those redundant reports that are required which could be eliminated with one quick memo, but instead take hours.

Conflict at work is inevitable, yet learning how to manage and control it, and moving through those difficult situations is critical to the success of the organization as well as your individual growth in your career.

Knowing what your anger triggers are at work is the first step towards managing your anger.

Consider making a list of the things that anger you at work over the next two weeks.

List these three questions:

What was the situation?

What exactly was it that made me angry?

What was I thinking and feeling at the time?

After two weeks review your list and look for patterns.

Consider different things you could have done to avoid the conflict.

Consider constructive ways you can change the situations that cause the problem.

One quick method to control anger is to recognize the difference between Reacting and Responding.

When we react to something, we often do so quickly and without much thought, like a reflex. Whereas if we respond, we think about our actions before we act. Reaction is a negative term, such as when the doctor says you are having a reaction to the prescribed medication, whereas if he says you are responding to the medication that is a positive sign.

The point being, if we think about the situation in advance, we can plan a positive response, as opposed to a negative reaction.

We cannot control the way others are going to act, but we can control how we respond. For example, taking an inventory of what is happening in our personal lives, the stresses we have at home, and comparing them with those we encounter at work, can help us see how both can contribute to each other. It is impossible to completely separate the two. However, understanding how they interact can help alleviate the strain each may have on the other. It is easy to see how stress from home that is carried into the office can make one more susceptible to having an angry reaction to things at work, and vice versa.

Communication is very important, both in the workplace and at home. Whereas we may not feel comfortable, nor think it is appropriate to share our personal struggles with our co-workers, just having an awareness of how one affects the other can be helpful in reducing angry reactions. Being able to objectively look at how we react or respond to circumstances at work can eliminate many instances of anger.

Knowing what contributes to our anger, what our triggers are, and having a plan for responding can help reduce incidents of anger at work, and allow us to be more productive and secure in the workplace.

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9 Tips to Stop Being So Easily Annoyed And Offended

Some people never appear to be angered by anything. Others are so delicate that they’re almost upset by the way someone takes a breath. Being conveniently upset is often a triggered by an unrealistic need for perfection or a vulnerable vanity. That’s excellent news! It indicates that you’re the cause of your feelings. You have the power to alter your reactions.

Free yourself from really feeling annoyed:

1. Think positive intentions. Not everyone is a master wordsmith. Some people have a flair of claiming things the wrong way. Until you’re specific, think that the possible transgressor had the most effective of objectives, yet inadequate technique. Concentrate on the motif of the remark.

Assumptions could trigger all sorts of obstacles. Stay clear of thinking the most awful up until you have proof to support those ideas.

2. Take into consideration that they could be right. Nobody prefers to be slammed, yet most of us deserve it at times. No one is perfect.

3. Ask yourself why you really feel angered in the first place. What’s the reason? If you’re annoyed that your buddy is 20 mins late, just what exactly is the source of your stress? Is it the inconvenience? The idea that your pal does not respect your time? Your idea that responsible individuals are prompt, and you do not like irresponsible people?

You could be the source of your very own irritation. The more convinced you are that things need to be a certain way, the more often you’ll be dissatisfied.

4. Allow others to be themselves. No one is wandering the Earth trying to make you miserable. Every person is living their life in their very own way.

Sometimes, our lives converge, and also the opportunity for somebody to be dissatisfied exists. Some individuals might be too brusque, superficial, or cheap for your preferences, However they may likewise might not be thrilled with you.

Provide everyone the space they need to operate in their own manner. You’ll obtain much more acceptance if you provide much more acceptance.

5. Decide not to be offended. You could pick your reaction to any situation. You don’t need to end up being dismayed and upset when somebody does or states something you don’t like. You could opt to neglect the scenario and just carry on. You can decide to consider the action or comment from various points of view.

6. Be flexible. The longer you hold onto adverse feelings, the longer you’re harming your own. Forgive others so you can move on with your life.

7. Approve yourself. Often times, we’re angered since we do not like the truth.

No one wishes to be called fat, lazy, short, or impatient. Yet several of us fall into one or more of these categories. We simply do not like to be reminded of the fact! Accept your absence of perfection and you won’t be so effortlessly upset.

8. Develop your self-confidence. Research studies show that those most quickly angered typically have reduced levels of self-esteem. When you feel much better about yourself, you will not be so quickly troubled by the words and also habits of others.

9. Recognize exactly how you’re harming yourself by being overly sensitive. If you’re quickly upset, you’re not very happy in general. It just isn’t feasible. When you understand just how much your sensitivity is hurting you, it will be easier to transform. Exactly how has being upset hurt you in the past?

An old African proverb says, “If there is no enemy within, the enemy outside can do us no harm.” The ability to appreciate and also approve of yourself identifies how conveniently you’re upset. When you can approve your flaws and also those of others, it’s very hard to be upset. It is necessary to offer yourself and others the space to be themselves.

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How To Control Your Anger When You’re Pissed

While most people claim that they can control their emotions, they often allow their temper drive them crazy and do all kinds of regrettable stuff in the heat of the moment.

If you are struggling with controlling with your own anger, use the following suggestions today so that you don’t let your feelings drive you nuts again.

How many times have you blamed others for your outbursts of temper? Countless, for sure.

A better resolution is to start taking 100% responsibility for your own actions.

You are the one who allowed the outburst to happen.

You are the one who chooses to take it personally.

You are the one who make things so big of a deal.

So stop blaming another party for their wrongdoings.

Evaluating the situation can also help you learn to control your temper.

For example if you didn’t get that job promotion and are as mad as hell about it. Stop thinking about it and start evaluating the situation.

Why is it that you didn’t get the promotion?

Why didn’t you do enough research, preparations and rehearsals?

What mistakes did you make and what are the top 3 lessons you can learn from this experience?

Write down your answers and then look at what actionable steps you can take to have a better chance next time around.

Also, learning helpful relaxation techniques is another way to control your feelings.

Get into the habit of stopping for 10-15 seconds, taking 3-5 deep breathes down into your belly, thinking about the pros and cons of the situation, before you choose the most appropriate way to react.

Notice what emotions are arising.

Determine what the consequences will be for your actions.

Then decide if you are willing to risk it by an impulsive outburst or reaction.

Next, confiding in one person can also be a good way to deal with your anger.

Instead of letting everyone in the office know that you are mad about something. Share this information with just one person that you can trust.

This way your feelings will not become a gossip topic, you are less likely to be manipulated by ill-intended individuals, and you are less likely to give off an impression as a needy, immature and unprofessional person which may damage your relationship with your co-workers.

Finally, exercising is a fantastic way to get your temper under control.

If you really feel infuriated all the time, try some form of aggressive sport.

Thai boxing, martial arts or even strenuous exercises such as running and CrossFit can be helpful. They can help reduce stress and tension in your body and calm your mind.

If you still can’t pinpoint the source of your anger or are having difficulty coping, then it may be time to seek professional help.

Sometimes a childhood event can be the root cause and is hidden deep within your subconscious. Once it is uncovered, you will have the tools to learn how to deal with it and your anger successfully.

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