3 Effective Anger Management Exercises for a Positive Work Environment

anger management exercises

Did you know: it’s estimated that we will spend nearly one-third of our lives working.

That’s 90,000 hours! With this in mind, it stands to reason that conflict can arise with our coworkers. Sometimes, we just get angry with these people! How can we practice anger management exercises in the workplace?

Why We Should Manage Our Anger at Work

You might think that being angry with your coworkers is not that big of a deal. However, managing anger in the work environment is crucial for not only fostering relationships with your coworkers, but also staying productive, and promoting a positive work culture.

So how can you control your anger in the workplace? Here are our 3 tips:

1. Deep Breathing and Relaxation Techniques

The first of our anger management exercises is, when anger starts to rise at work, take a moment to do some deep breathing and relaxation techniques. This can help calm your mind and body. Here’s how to do it: Find a quiet space where you can sit comfortably, close your eyes, and take slow, deep breaths. Inhale deeply through your nose, allowing your belly to expand, and exhale slowly through your mouth, releasing any tension or stress. Along with this breathing exercise, consciously tense and release each muscle group in your body. This promotes further relaxation. These techniques can help you calm down and give you space to pause and collect your thoughts before responding to a challenging situation.

Read our previous blog about Mindfulness and anger management here.

2. Mindful Self-Reflection

Self-reflection as one of our anger management exercises allows you to gain insights into the underlying causes of your anger; why did you react the way you did? Was it because your feelings were hurt, or you were fearful or uncertain about the situation? Set aside regular moments throughout the day to check in with yourself and ask yourself how that made you feel and why. Also ask questions like: What are the common situations that trigger my anger at work? How do I typically respond to these triggers? Are there any patterns or recurring themes? By cultivating this self-awareness, you can better understand your anger and develop strategies to manage it more effectively. Additionally, consider keeping a journal to jot down your reflections, allowing you to track your progress and find patterns over time.

3. Communication and Conflict Resolution Skills

Effective communication and conflict resolution are excellent anger management exercises. Talk to your coworkers about the situations and express your concerns and frustrations confidently and constructively. Instead of resorting to aggressive or passive-aggressive behaviors, practice active listening, empathy, and clear expression of your thoughts and feelings. Consider seeking professional training or workshops that focus on conflict resolution techniques, negotiation skills, and assertive communication. These resources can help you to navigate challenging workplace situations and express your anger in a healthy and productive manner.

Remember, we spend one-third of our entire lives at work! Managing your anger and learning how to communicate when things are stressful is one way that you can make that worktime more productive and positive. As with all things, managing anger in the work environment takes time and practice. Use exercises such as deep breathing and relaxation techniques, mindfulness, and good communication and conflict resolution skills to create a harmonious and respectful workplace atmosphere.

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