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Navigating the emotional minefield of the modern workplace requires a keen understanding of how to manage anger and regulate emotions. Picture this: your colleague snags the credit for a project you led, or incessant keyboard clacking disrupts your concentration. Such everyday irritations, from overlooked contributions to communication breakdowns, can ignite workplace tensions. If you somehow have “anger issues” - difficulty controlling anger, this article can help you manage anger and regulate emotions constructively. By exploring practical strategies, we'll help you transform potential outbursts into opportunities for growth and collaboration, ensuring your work environment with productivity and mutual respect.
On a cognitive level, anger often stems from perceptions of unfairness or provocative behaviour, making us feel targeted. For instance, imagine inserting ten pounds into a vending machine, selecting a drink, and then receiving nothing. This scenario likely triggers a flash of anger due to a breach in “reward expectancy”—where your expected outcome is not met.
On a biological level, our brain can be divided into two main parts: the primitive emotional center and the neocortex. The primitive center, deep within the brain, handles basic instincts like anger, similar to how a dog reacts angrily when its tail is stepped on. However, the neocortex, which governs rational thinking and emotional control, helps us manage anger and regulate emotions. Psychologist Jonathan Haidt highlighted that despite our capacity for rational thought, our emotional brain often has a stronger influence on our actions (Haidt, 2006). When angered, it's our primitive emotional brain that activates, overpowering our rationality and focusing solely on how we can react to others' behaviours.
Haidt's research also shows that although anger can drive us, it often overtakes our rational thinking, potentially causing us to react excessively to minor problems. If we do not manage anger properly, it may lead to anger issues. Learning to manage anger and regulate emotions is vital. It helps us mature and interact effectively with others, guiding us to express our anger constructively when necessary, and resolving anger issues.
Let's discuss the function of anger before we learn how to manage anger and regulate emotions to resolve anger issues. A very apparent function is that it sends a signal to the aggressor. If you show your anger, it might stop someone’s inappropriate behaviour.
This ties closely with the thoughts of the renowned psychologist Carl Jung. He believed that anger is linked to a part of human consciousness he called the “shadow” (The Society of Analytical Psychology, 2015). The shadow includes desires and impulses that are not typically accepted on the societal surface, such as anger and aggression.
Undoubtedly, we should not display anger every day or harbour destructive intentions. However, anger and even the desire for revenge can be powerful tools. When we feel our personal interests are infringed upon, it's crucial to show this side of our psyche. Instead of managing anger, we use anger to protect ourselves.
Jung's theory extends into modern psychology and neuroscience, which have discovered another function of anger: suppressing fear (Diamond, 2009). Often, we feel both angry and afraid, but these emotions can counterbalance each other. Anger often focuses on correcting someone else's behaviour, while fear is about self-preservation.
Imagine facing a situation where you are confronted with a powerful aggressor. How can you challenge this scenario? It is through the use of anger that you can initiate change.
While anger certainly has its uses, if we do not manage anger and regulate emotions properly, it can be dangerous and lead to undesirable outcomes like anger issues.
When we're angry, our rationality often takes a back seat, leading us to make decisions that are irrational or might cause others to look askance at us.
In essence, when we think about how to manage anger and regular emotions, I encourage you to seriously consider two things:
1) Are there situations where you should have expressed anger but chose not to? You'll find that this 'righteous indignation' is the kind of anger you should express. It typically involves someone else committing a morally questionable act.
2) Does the expression of this anger bring negative consequences to you? For example, suppose you are a customer service representative. In that case, you might be right, but expressing anger in that context could ultimately be detrimental, possibly resulting in job loss or receiving complaints.
Sometimes, even though you are right, the harsh realities of society do not permit such actions. Hence, consider the need for both conditions: having a valid reason to express anger and ensuring that expressing it benefits you. In most other cases, we should regulate emotions properly and avoid potential anger issues affecting us.
When you express anger, ensure that the degree of your anger matches the severity of the offence. This principle of proportionality means that your response should be commensurate with the other person's wrongdoing.
In essence, expressing our anger should follow three principles:
1) You must truly be in the right.
2) You should consider whether expressing your anger will bring benefits and be appropriate for you.
3) Your expression of anger must adhere to the principle of proportionality, meaning it should be proportional to the offence committed.
For example, if a colleague interrupts you in a meeting, an appropriate response might be to politely tell them not to do so. However, if you respond to the same action by verbally abusing them, it becomes clear that your expression of anger is disproportionate to the offence. This might be a result of anger issues. To maintain a harmonious workplace, we should always manage anger, regulate emotions, and express anger appropriately if necessary.
I encourage everyone to reflect on situations where you find yourself feeling angry even though you know you shouldn't be. In such cases, it's important to delve into what really triggers your anger. Is it really about the other person, or could it be linked to past memories? Perhaps, we need to do some introspective work on our past selves to better manage anger and regulate emotions. This isn't an immediate process but can effectively avoid anger issues.
Anger can be an intense emotion, but there are several techniques that can help handle it. One effective strategy is to create some space for yourself and the other person. For instance, if your manager says something that upsets you but isn't necessarily a direct insult, you might respond with, 'I apologize, but I believe this may not be the most appropriate time for this discussion. Could we possibly revisit this matter at a later time?' This approach to creating space can often help us manage anger and regulate emotions.
Navigating the complexities of professional life often triggers feelings of anger. MindForest acts as your AI guide, providing tools and strategies to effectively regulate emotions and enhance your emotional resilience. Explore the robust features of MindForest designed to help you manage anger and combat anger issues:
1) Emotion Regulation Techniques: MindForest offers interactive courses to help you build resilience and manage anger. By using psychological insights, it guides you through techniques to calm intense emotions.
2) Supportive AI Mentor for Tailored Guidance: Engage with an AI mentor who is attuned to the emotional challenges of your career. Receive not only emotional support but also customised advice to regulate emotions.
3) Reflective Insight Journal for Emotional Awareness: With MindForest, you can document your emotional responses and anger issues with your AI mentor, creating journals that enhance your self-awareness. This reflective practice helps you understand the triggers of your anger.
Download MindForest today and equip yourself with the tools necessary for managing anger and resolving anger issues, which is crucial for thriving in your professional journey.
Anger is an integral part of human emotions and plays a significant role in our survival and holistic development. Learning when to manage anger and when to express it is crucial. it's beneficial to reflect on situations where you felt you should be angry but didn't know how to express it.
Discuss these scenarios with a trusted friend to determine if your anger was justified and explore effective ways to express it. This process helps internalise anger management and regulate emotions effectively, often linked to childhood experiences. For instance, individuals from highly strict or abusive backgrounds may struggle to manage anger appropriately and have anger issues, as they've not been taught how to regulate emotions constructively.
Understanding the real triggers of your anger, whether they stem from trivial matters or deeper personal issues, is essential. By clarifying these triggers, we can develop strategies to manage our reactions more wisely, turn anger into a more productive and less destructive force, and resolve anger issues that we might have.
Diamond, S. A. (2009, January 18). The Primacy of Anger Problems. Retrieved from https://www.psychologytoday.com/intl/blog/evil-deeds/200901/the-primacy-anger-problems
Haidt, J. (2006). The happiness hypothesis: finding modern truth in ancient wisdom. New York, Basic Books.
The Society of Analytical Psychology (2015, August 12).The Jungian Shadow
. Retrieved from https://www.thesap.org.uk/articles-on-jungian-psychology-2/about-analysis-and-therapy/the-shadow/
