Best 5 ways to manage anger at work

Here are five tried-and-true methods for controlling your temper at work and boosting your EQ:

1. Take a deep breath

The parasympathetic nervous system is stimulated in response to deep breathing, causing the body to enter a state of relaxation. Reducing stress and regaining emotional equilibrium via slowing the heart rate, lowering blood pressure, and relaxing muscles.

2. Practice mindfulness

Mindfulness is the practice of spending nonjudgmental, focused attention on the present moment. Rather than letting yourself be swept away by your anger, you can recognize its

emergence as soon as it does, examine your thoughts and feelings without reacting impulsively, and decide on a more positive course of action. Practicing the Pomodoro technique, cleaning up your work area, and remembering why you're there are all great ways to cultivate workplace mindfulness.

3. Identify triggers

Knowing what makes you angry might help you avoid or deal with events that could otherwise cause you to lose your cool. You can learn to manage or avoid triggers by detecting patterns and common triggers, and then developing skills including perspective shifting, boundary setting, and seeking support.

4. Use positive self-talk

Substituting positive, rational, and affirming comments for negative, irrational ones is what we mean when we talk to ourselves in a positive way. You may change your viewpoint, lessen the intensity of your anger, and approach circumstances with more of a level head if you challenge negative assumptions and reframe your views.

5. Seek support

When you confide in a trusted coworker, supervisor, or friend about your struggles, you gain validation, new insights, and emotional support. You'll learn more about the problem, have more options for dealing with your anger, and feel less alone if you do this.