Dealing with Your Own Anger
by Rick Brenner
However perceptive we become about what can anger us, we still do get angry once in a while. Here are four steps to help you deal with your own anger.
At the end of Sean's four-hour stint at the help desk, Mad Melvin called. M2 was always abusive. The problem this time was the new backup software. For anyone but M2, Sean could have kept it together, but M2 never followed directions. M2's style was to click randomly and hope that he would accidentally get the result he wanted, all the while insulting the help desker. Finally Sean lost it: "Call back later from somewhere where Planet Earth is a local call," he said, and hung up. Instantly, Sean knew it was a mistake.
You've probably read about tactics for preventing yourself from becoming angry. However skilled we are at catching ourselves before we become angry, we're still left with the problem of what to do when we do get mad. Here are four steps for dealing with your own anger.
you become aware
of building anger,
you can intervene
- Learn to notice your anger
- The sooner you become aware of building anger, the sooner you can intervene. You can become more aware of feelings of anger by catching yourself in the act. The next time you're there, inventory what you're feeling — tightness in the chest, clenched teeth or fists, rigidity, shallow breathing. Knowing what anger feels like helps you notice it earlier when you're on your way there.
- Accept anger
- Anger is part of being Human. The only way to be certain that you'll never be angry again is to die, and most of us aren't ready to try that yet. When we believe that being angry is "bad," we complicate things, because our feelings of shame or guilt or even anger about being angry make regaining composure much more difficult. Accepting that you can become angry helps you to accept that you're angry when you are.
- When you're angry, take responsibility for being angry
- You're the owner of your own emotions. Only you have access to the systems in your body that lead you to become angry. You're in complete control of that process. True, someone might have done something you didn't like, but of all the possible responses available, you chose anger. That's something you did, and you can't proceed until you recognize that.
- When you notice your anger, breathe slowly and deeply
- Breathing brings you back from the edge of control, and you can act more creatively. Breathing gives you the oxygen you need to think, and breathing slowly and deliberately gives you a focus other than whatever you used to become angry.
Becoming angry is like falling from a bicycle. No matter how good a cyclist you are, you can always fall. The trick is to fall without hurting yourself or the other cyclists, and to get back on the bike again even though you know that another fall is inevitable. Top Next Issue
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More articles on Emotions at Work:
- Feedback Fumbles
- "Would you like some feedback on that?" Uh-oh, you think, absolutely not. But if you're like many of us, your response is something like, "Sure, I'd be very interested in your thoughts." Why is giving and receiving feedback so difficult?
- Coping with Problems
- How we cope with problems is a choice. When we choose our coping style, we help determine our ability to address the problems we face. Of eight styles we can identify, only one is universally constructive, and we rarely use it.
- Peace's Pieces
- Just as important as keeping the peace with your colleagues is making peace again when it has been broken by strife. Nations have peace treaties. People make up. Here are some tips for making up.
- How to Avoid a Layoff: Your Relationships
- In troubled economic times, layoffs loom almost everywhere. Here are some tips for reconfiguring your relationships with others at work and at home to reduce the chances that you will be laid off.
- Inappropriate Levels of Regard
- The regard we have for others as people is sometimes influenced by the regard we have for the work they do. Confusing the two is a dangerous error.
See also Emotions at Work for more related articles.
Forthcoming Issues of Point Lookout
- Coming September 2: That Was a Yes-or-No Question: Part II
- When, in the presence of others, someone asks you "a simple yes or no" question, beware. Chances are that you're confronting a trap. Here's Part II of a set of suggestions for dealing with the yes-or-no trap. Available here and by RSS on September 2.
- And on September 9: Holding Back: Part I
- When members of teams or groups hold back their efforts toward achieving group goals, schedule and budget problems can arise, along with frustration and destructive intra-group conflict. What causes this behavior? Available here and by RSS on September 9.
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