8 Anger Management Techniques to Help You Calm Down
Work Wellness

8 Anger Management Techniques to Help You Calm Down

|Jun 4, 2022

It is rather natural to get angry when you are working. Sometimes the technology doesn't act as fast as you would like it to. Other times, a noisy colleague gets on your nerves. The negative pressure and workload in a toxic workplace can often make it hard to manage anger at work. It is common for employees to feel frustrated while working, and sometimes a little stress is good for the mind to work actively and take work seriously. Still, if the anger and stress level at work exceeds your control, you need to learn anger management techniques.

After all, not only does being angry ruin your image or frustrated employees aren't deemed professional but being angry at work constantly can lead to mental blocks and depression, and work mental issues in the long run. Hence in this article, we will cover some productive ways to manage anger and stress at work effectively.

Identify Your Triggers

Identify your Triggers anger management techniques

First things first, you should identify the triggers or the things that make you angry when you are at work. Only then will you be able to manage anger and frustration. Another benefit of identifying the anger triggers is that you can then decide whether the solution is in your control or not. For instance, if your anger is based on the things that occur in the workplace, such as loss of work-life balance, a poor, disrespectful work environment, insane workload, or an uncomfortable work setting, then it becomes hard to avoid anger and frustration on your own.

Identifying the root cause will help you decide whether or not a workplace is worth staying in, or there is no hope that the organization you are working for will take care of your mental health in the future as well.


Here is one of the popular and easy anger management techniques to practice. Suppose one could get a lifetime to enlist the benefits of meditation. Whether it's your personal life or professional life, if you often find yourself asking how to manage your anger, then the simplest and straightforward answer is meditation exercises. There are numerous benefits of meditation, even though you might seem unconvinced.

Meditation is a sort of supplementary treatment for the mind and body. Meditation is proven to bring Meditation deep relaxation and calmness of mind. With meditation in your daily routine you can clear your mind from tethered thoughts, achieve tranquility and ease up the tension in a simple and effective way. This procedure leads to improved physical and emotional health.

Take Deep Breaths

Take Deep Breaths anger management techniques

What do you do when your mind suddenly plays a trick on you, or you can feel your heart racing at a sudden fearful thought? The first instinct is to take deep breaths so you can restore your natural state. The same is the case with anger management at work. Take a few deep breaths to assist you in calming down when you're feeling angry. Deep breathing exercises give impulses to your brain that tell it to relax and distract you from your anger. Recite a relaxing phrase to yourself, count to ten, or listen to your favorite music as a distraction.

Chat with A Colleague

While there could be one particular colleague that is unintentionally (or not) the reason why you are frustrated at work, probably there is someone else too who will help you relax and vent out a bit, and having a trustworthy colleague or a friend to chat with at work is utterly a blessing.

Discuss the situation that got you upset with someone you can trust. They might be able to provide you with advice or insight that you didn't think of and help you justify your feelings. Or you could also realize that you are not the only one with such feelings. Be cautious about who you share information with and chat with someone you trust to maintain privacy.

Take Some Space

Take Some Space anger management techniques

Leave the office or workplace to get away from the situation that made you angry. Take a short walk to direct your energy into something more productive. Consider the situation and possible solutions during this period. This may allow you to view the issue more calmly and approach the challenge with new eyes.


Here is one of the effective anger management techniques. If one goes up, the other goes automatically down; the link between exercise and stress is so. Exercising is the most beneficial and proven way to fight the negative thoughts and damaging anger in your mind. Exercise gives the real-time result with you feeling suddenly upbeat and energetic after a good workout. Still, it is also proven scientifically that exercise is one of the most effective anger management techniques.

Especially if you are an employee or have a lot to deal with, taking some time for exercise can change your entire perspective. Exercising regularly has a very positive impact on your mood. It eliminates anxiety, reduces frustration, and helps with depression that commonly accompany stress. Exercise also helps improve the quality of sleep and hence you wake up energetic in the morning.  This also helps you deal with the challenges effectively.  

Though it becomes hard to manage a proper exercise routine with a work-life, you can easily opt for simple desk exercise equipment. You can take a few breaks during work, practice chair stretches and easy standing exercises, or have your employers rationally understand the importance of office exercise equipment.

Practice Letting Go

Practice Letting Go anger management techniques

You'll have to face the unpleasant reality of being upset because of something you can't change at times. And maybe some things need not be changed because they are a basic norm in an office space. In those situations, try to find a method to get out of it or, if you can't, find a means to indirectly meet your requirements, such as speaking with a therapist or blowing off the steam by sharing your tough day at work with a family member.


You cannot miss this anger management technique. With a focus on ergonomics and the realization by many organizations that employees are their biggest assets, many employers now try their best to take care of the employee's needs. Hence it might be possible that a thing that is making you angry must be out of knowledge for your employer. In such cases, it is your responsibility to communicate the cause of your frustration to your boss or immediate superior. Try to fix a meeting and logically put your argument. Try to rationalize your thoughts and explain why you feel angry and how the situation can be fixed beneficially.

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