Mastering the art of anger management

Anger is a feeling that is defined by hostility towards someone or something that you believe has intentionally wronged you. Anger has its benefits. For instance, it may provide you with a means of expressing unfavourable emotions or inspire you to seek for answers to issues.

Managing anger is the learning process to control your anger and channel it into positive actions. It can be an effective way to treat negative emotions, reduce stress, improve relationships and protect against health problems like cardiovascular disease or hypertension.

It’s completely OK to feel certain emotions from time to time at work, and it is beneficial to have strategies to cope with those feelings effectively. There are several circumstances that can create anger in the workplace, such as a disagreement with a teammate or a misunderstanding with a customer. Learning how to handle aggression while working can help you maintain positive relationships with your team and introduce yourself in a professional manner.

This article discusses how to master anger management. To understand the root of your anger, examine your feelings. There may frequently be a significant concern at work that you can fix. It is beneficial to notice anger and logically evaluate if it is appropriate given the circumstances in order to make anger useful.

Take several deep breaths to help you relax when you start to feel angry. Exercises that deepen breathing can assist your brain to relax and focus on anything other than your wrath. You might also try counting to ten, reciting a comforting prayer, or using your favourite music as a distraction.

Tell a trustworthy person what happened that caused you to feel furious. They might be able to continue providing you suggestions or insight and assist you in defending your sentiments. To maintain privacy, it’s crucial to be cautious about who you disclose information to and to contact with an individual you can trust. Look for an individual who will assist you to handle the scenario professionally while also being an active listener and empathiser.

Escape your workplace or job if you can to get away from the situation that set you frustrated. A nice walk could be helpful in putting your energy onto something more meaningful. Think about the problem at hand and come up with some potential solutions throughout this time. This might help you remain composed and address the issue from a new angle.

To gain fresh insight, consider how your role model or supervisor might respond to this situation. Consider them in your circumstances and try to imagine their reaction. To avoid reacting poorly through behaviours like shouting, try visualising how a respected person would handle anger.

Anger at work is a prevalent issue for people and organisations in Pakistan, as it is in many other nations. Both men and women should learn effective strategies for controlling their anger at work, but for working women, anger can be a particularly difficult feeling to manage. Women may be judged harsher than males for expressing their anger at work due to gender stereotypes and societal expectations, which leads to frustration, powerlessness and a sense of injustice.

Additionally, Pakistan’s labour laws safeguard workers’ rights, including the right to an environment free from harassment and discrimination at work that is safe and healthy. Companies should guarantee enough rights to workers who feel free to voice their complaints in a courteous, productive manner.

To sum up, rage is a strong emotion that may be channeled into achievement. Also, it is the duty of organisations in Pakistan to foster a climate at work that is welcoming and inclusive of all workers. Individuals can transform their anger into a powerful force for change by understanding the cause of their anger, using it as motivation, objectively evaluating the issue, learning from experience and seeking support. People can learn to control their anger in constructive and healthy ways, even though it is not always as simple as it may seem. This takes time and practice.

Published in The Express Tribune, April 15^th, 2023.

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