Is Your Anger Management Holding You Back At Work?
Are You Letting Your Temper Affect Work?
Master Your Emotions
Learn to chill out when you're mad, so you feel cool and confident about expressing your frustrations safely.
Develop Your Skills
Get better at talking so you can express feelings constructively, without getting heated, making life less stressful.
Make Positive Change
Keep improving yourself to become a leader who inspires others and enjoys better quality relationships.Refine your communication skills by learning to harness your emotional intelligence with one of the UK's most acclaimed management training courses.
Why Choose This Training?
More Than Just A Course Of Lectures
What gets in the way of developing and holding on to new communication skills are old habits of thinking and speaking. Even if the advice is very good the reason why it rarely sticks are the mental habits people inevitably revert to, especially under pressure.
Unlearning those old habits and internalising a more effective and lasting approach to communication needs more than a short course of lectures on how to do it.
What Makes This Training Stand Out?
What makes this training stand out is the exceptional support through one-to-one coaching sessions and continuous feedback. Changing behaviour is not an easy task as old habits are hard to break.
With a 40-year track record we can help you cultivate practical skills, and build your confidence to so you can successfully navigate real-world challenges, ensuring lasting behavioural improvements.
Testimonials
Join thousands of participants getting results
"What I love about this course is that I didn't just learn about the topic, this course is about ME. I'm confident I can reliably use my new skills, even when under pressure".
"A lesson for life! The power of effective communication is incredible when one masters the skills "listening with empathy" and "speaking assertively"
Clients We Have Worked With
Well-known companies who have used this course again and again, over many years
Course Summary
Training Objectives
Feeling angry at work more often than not? Studies show that unchecked anger can seriously harm your job performance. This training course offers practical tips to manage anger and improve your work life. It could help you make a change.
- Anger at work hurts team trust, decision - making, and how much you get done. Learning to manage it can improve your job life.
- Spot signs of anger like snapping quick or rolling eyes. Tackle the root cause, such as feeling undervalued or overworked.
- Talking about your feelings in a calm way helps at work. Use "I feel..." statements to share without blaming others.
- Positive actions like exercise and deep breathing keep anger under control both inside and outside of work.
- Better anger management leads to happier teams, smarter choices, and more work getting done.
Develop Your Emotional Intelligence
You will learn a set of powerful emotional intelligence communication techniques so that you can manage difficult conversations, handle challenging situations, build relationships and set firm boundaries.
Transferable Skills
The goal of this training is to equip you with the tools you need to build strong, lasting relationships in your professional life, although because these skills are so transferable many clients report vast improvements in their personal relationships as well.
Develop Skills
This is a skills development rather than just a theoretical programme, so the emphasis throughout will be on you taking turn after turn, practising your skills, while receiving feedback and coaching about your effect on others.
Repeated Practice and Feedback
In your coaching sessions you will be helped to practise dealing with the kinds of situation you find challenging, again and again, until you are confident you can do it successfully.
Video Analysis
We'll combine practical, hands-on experience with video replay and analysis and discussion of the principles involved to help you gain both skills and understanding. Special attention is paid to your individual training needs, so you can practise your skills in real-life situations that you have to handle at work.
Sustained Change
That's why as well as your place in a small group, this training includes a generous amount of private and confidential one-to-one coaching sessions online, spread over several months, ensuring an exceptional level of support. This will ensure the changes you make are sustained over a longer period of time and any obstacles are overcome. Choose between online training available worldwide, or in-person face-to-face courses in the UK.
Course Dates and Price
For a list of upcoming course dates (for online coaching and face-to-face training), the locations of the next 3-day public courses in the UK and pricing Click here.
Free Initial Session
This initial coaching session serves as an introduction to the "Skills with People" course, allowing you to understand the course's relevance and effectiveness for your specific needs before committing to it.
The Impact of Resentment on Work Performance
Resentment at work can create a real mess. It makes teamwork harder and can even make us less sharp when we need to make big decisions.
Negative effects on relationships
Anger at work can make it hard for people to talk and listen well. It can break trust between workers and bosses. Trust is like glue in good team work. Without it, teams fall apart.
Holding onto anger is like drinking poison and expecting the other person to die.
Angry feelings stop us from seeing others' good sides. We might say or do things that hurt our mates at work. This makes everyone feel stressed and less friendly.
Affects decision-making abilities
Feeling angry can cloud your judgement. This might lead you to make choices that aren't best for you or your work. Imagine having to choose between two important projects. If anger is in control, you might pick the one that feels good in the moment, instead of thinking about what's really good for the future.
Anger is an emotion that also makes it hard to see other people's points of view. This can hurt teamwork and stop correct or smart decisions from being made. Say someone suggests a new way to do a task. If frustration has taken over, this idea might get ignored because it doesn't fit with what the angry person wants right now.
Keeping calm helps everyone feel heard and valued, leading to better outcomes all around.
Decreases productivity
Anger at work makes it tough to focus. Tasks take longer, and mistakes happen more often. Your mind drifts to what made you angry instead of the job in front of you. This slows you down and can upset your colleagues too.
They might need your help or for you to finish your part so they can do theirs.
Being mad also uses a lot of energy that could go into doing good work. You spend time thinking about arguments or how things went wrong, not on solving problems or coming up with new ideas.
This means less gets done overall, which is bad news for everyone's success at work - yours included!
Identifying Resentment
Feeling crabby or getting miffed more easily at work? You might be dealing with resentment.
Signs: irritability, frustration, passive aggression
Feeling angry at work can be a big problem. It affects how you do your job and get along with others. Here are some signs you might be dealing with anger issues:
- Short temper: You find yourself snapping at people over small things that usually wouldn't bother you.
- Heavy sighs: Often, you catch yourself sighing deeply, showing you're frustrated without saying a word.
- Eye rolls: Rolling your eyes during conversations or meetings shows you don’t value what others say.
- Keeping quiet: You choose not to talk in situations where you normally would because you're upset or annoyed.
- Making snide remarks: You might make sarcastic comments under your breath or to someone’s face.
- Avoiding people: You start to stay away from colleagues or meetings to avoid getting angry.
- Holding grudges: Can't let go of past disagreements and continue to feel bitter towards others.
- Overreacting: Small problems seem huge because your emotions are high.
- Blaming others: It feels easier to point fingers than look at your part in any issue.
These reactions can push people away and harm work relationships. Try spotting these signs early to help manage anger better at work.
Causes: unmet needs, perceived injustices
Unmet needs and perceived injustices at work can make people feel frustrated and angry. These feelings often lead to resentment, which can be harmful in a professional setting. Here's a closer look:
- Not being listened to or valued: Everyone wants to feel their opinions matter. If co-workers or bosses ignore your ideas, it's easy to feel undervalued and angry.
- Unfair treatment: This could be about not getting the credit you deserve, or seeing others get special treatment when you don’t.
- Overload of work with no support: Being given too much to do without the help you need can lead to stress and anger.
- Lack of growth opportunities: Stuck in the same position with no chance to move up can make you feel trapped and resentful.
- Poor communication: This creates confusion and misunderstandings, making it hard to know what’s expected of you.
- Inadequate rewards: Not getting enough pay or recognition for your hard work is frustrating.
- Conflict with colleagues: Disagreements or personality clashes create tension and anger on the job.
Each of these issues points to a deeper problem - feeling that something you need is missing or noticing unfairness around you. Handling these problems early helps keep anger from getting in the way at work.
Why Addressing Resentment is Important
Getting rid of resentment can make you feel better, both in your head and body. It also helps you understand others better, making work and life smoother.
Improves mental and physical health
Tackling resentment can work wonders for both your mind and body. It helps lower stress levels, which in turn, keeps your heart rate and blood pressure in check. Feeling less stressed also means you're likely to have a clearer mind.
This makes it easier to focus at work and enjoy life outside of it.
Taking deep breaths and finding healthy ways to deal with anger can boost your mental health too. You'll feel happier, more relaxed, and confident. Regular exercise plays a huge part here as well; it releases tension from your body, helping you sleep better at night.
All these changes mean you're not just healthier but more content and effective both personally and professionally.
Increases emotional intelligence
Dealing with anger makes us better at understanding our emotions and those of others. This process helps to grow emotional intelligence. We learn to spot what triggers negative feelings and how best to respond.
This skill lets us manage tough situations without making things worse.
Anger managed well is a step towards mastering emotional intelligence, paving the way for stronger connections.
Ways to Manage Anger at Work
To keep anger in check at work, start by facing the problem head-on. Find out what you really need and look for safe ways to share your thoughts without causing harm.
Acknowledge the situation
Seeing the real picture helps a lot. If you're angry at work, admit it to yourself first. This is your first step. It's like turning on a light in a dark room – suddenly, you can see everything clearly.
You know what's making you mad and why.
Next, talking helps. Share how you feel with someone or write it down if that feels better. This act alone can make heavy feelings lighter. Think of it as setting down bags after a long walk - your hands are free again, and moving forward seems easier.
Identify underlying needs
To tackle anger at work, first find out what you really need. Often, we get mad because our basic desires aren't met. For example, if you crave appreciation or a chance to lead, not getting these can make you frustrated.
Recognising what's missing is the first step to dealing with your feelings.
Next, connect your needs to your reactions. Say you're struggling for more control in projects and someone else takes charge – this might trigger your anger. By understanding this link, you can start looking for positive ways to express what you want and work on fulfilling your desires more constructively.
Find safe ways to express concerns that let off steam safely
Talk with someone you trust about what's bothering you. This can be a friend, family member, or even a therapist. Sharing your feelings helps let off steam in a safe way, without causing more trouble at work.
It's like opening a pressure valve gently instead of letting it burst.
Expressing anger safely is about finding balance and not letting it control you.
Another approach is writing down your thoughts and concerns. This lets you express feelings without fear of judgement or conflict. You see things clearer and may find answers to deal with what's making you angry.
Writing acts as a private space where emotions are explored safely, reducing the urge to lash out.
Communicating Anger Effectively using Emotional Intelligence
Learning to communicate your anger with emotional intelligence can change how you're seen at work.
Communicate negative emotions without intimidating other people
Sharing how you feel at work without scaring others off is a tightrope walk. You need to use words that show you're upset but not out for a fight. Imagine saying, "I feel let down because I was counting on your part of the project," instead of blasting, "You never do your job!" It's about making space for your feelings without stepping on anyone else's toes.
Be clear and direct but keep the heat low. Think, "Can we talk? I'm struggling with something," rather than throwing accusations. This way, you invite conversation, not conflict. It opens doors to understanding and solutions rather than arguments or silence from worry or fear.
Choosing this path helps everyone stay calm and focused on fixing what’s wrong instead of getting stuck in who said what.
Being assertive doesn’t mean throwing your weight around
Being assertive is about making your voice heard without stepping on others. It means speaking up for what you need in a clear and direct way, but with respect for the feelings and opinions of those around you.
You can share what's bothering you or what needs to change without making anyone feel small or undervalued. This approach not only helps in keeping peace at work but also in building stronger relationships without people having to wonder what's wrong with you.
Assertiveness is expressing your own rights while respecting others'.
In any conversation, whether it's with colleagues or superiors, staying calm and collected makes a big difference. Practice listening as much as you talk; this shows you value the other person's perspective.
By using kind words and keeping an open mind, even tough talks can lead to positive outcomes. Remember, being strong doesn't mean being harsh – it's about finding that balance where everyone feels heard and respected.
Communicating Anger Constructively
Talking about your anger the right way can really help at work. It's key to tell others how you feel without making them scared or upset. Let's say, instead of saying "You never listen to me!", try saying "I feel unheard when my ideas aren't considered." This shows you're paying attention to your emotions and putting them into words carefully.
By doing this, everyone stays calm and can understand what’s bothering you better.
Another approach is using "I" statements. These let you own your feelings and explain yourself without blaming anyone else. For instance, instead of pointing fingers by saying “You messed up,” go for “I’m concerned about how this happened.” This makes it easier for folks to hear what you’re saying without feeling attacked.
It opens the door for real talk and sorts out problems faster. Plus, it keeps the peace and helps build trust among team members.
Navigating Anger in Professional Settings
Dealing with anger at work needs care. It's about steering through troubles without making things worse with colleagues or bosses.
Averting conflicts with colleagues
Avoiding fights with workmates helps keep the peace and makes everyone's day better. Talk things out instead of letting them boil inside. This way, you sort out issues before they grow big. Learning how to tune in to other people's wavelength by listening with empathy can help with this. If you're not sure how, let us show you.
It's like fixing a small leak before it floods the house.
Seek first to understand, then to be understood.
Listen more and try to see where others are coming from. Keeping your cool shows you're strong, not weak. Plus, finding common ground can turn challenges into chances for teamwork.
Handling dissatisfaction with superiors
Feeling upset with your boss can be tough. It's key to express your concerns without making things worse. Talk openly about what bothers you, but stay respectful. Focus on the issue, not the person.
This way, you can sort out problems and keep a good work atmosphere.
Finding a solution together helps everyone. Aim to understand their point of view as well. This makes it easier to fix what's wrong and move forward positively at work. Use clear examples if needed but always aim for a constructive talk.
The role of a positive workplace environment
A positive workplace environment helps everyone feel happy and safe. It makes people want to come to work every day. In such a place, you can speak your mind without fear of being judged or ignored.
A good vibe at work boosts confidence and lets you focus on doing your best.
Having friendly colleagues and supportive bosses also matters. They help sort out any worry or struggle at work. This way, tight deadlines or tough tasks feel less scary. Together, everyone works better and feels proud of what they achieve.
Tips for Managing Anger Outside of Work
Finding ways to handle anger doesn't stop at the office door. Try exploring activities that calm your mind and body to keep anger in check no matter where you are.
Regular exercise
Regular exercise helps you manage anger both inside and outside of work. Going for a run, hitting the gym, or even a brisk walk can make a huge difference. These activities release endorphins.
Endorphins are chemicals in your brain that act like natural painkillers and improve your mood. They help you feel more relaxed and less stressed.
Staying active also gives you time to think about things that bother you in a calm way. It's like pressing the reset button on your emotions. You come back feeling stronger and more able to handle what life throws at you.
Making time for exercise can be tough, but it pays off by making you mentally tougher too.
Deep breathing techniques
Deep breathing can help you feel calmer at work. First, find a quiet spot. Sit or stand in a comfortable position. Slowly breathe in through your nose, letting your belly fill with air.
Count to five silently. Then, gently breathe out through your mouth, counting to five again. Do this for a few minutes.
Doing deep breathing makes you feel present and less worried. It helps you manage anger by giving you time to think before reacting. This is good when dealing with tough situations or people at work.
Plus, it's easy to do anywhere - whether at your desk or during a quick break outside.
Seek therapy if needed
Sometimes, we need help to manage our anger. This could be because the ways we're trying cope aren't working. Seeking therapy is a brave step towards understanding your emotions better.
A therapist can offer new strategies and perspectives. They help you find reasons behind your anger and teach you how to deal with it in healthier ways.
Therapy offers a safe space to express feelings without judgement. It’s like having a guide in exploring both the dark and light parts of your emotions. You learn more about what triggers your anger and how to stay calm.
With professional support, regaining control over your reactions becomes possible, leading to clearer thinking and better relationships at work.
The Benefits of Managing Anger
Handling your anger better can lead to stronger friendships, make choices easier, and get more work done. Read on to find ways to keep cool and move forward at work.
Improved relationships
Managing anger makes friendships at work better. It helps people understand each other more. Friends at work talk without fear. They share worries and joys easily. Trust grows between them.
With less anger, everyone feels safer to speak their mind. Problems get solved quicker because of this trust. Work becomes a place where support and kindness live. People like coming to work more and feel happy with their team.
Better decision-making
Anger at work can cloud your thinking. It makes it hard to choose wisely because you're focused on the bad feelings, not the facts. Learning to manage your anger helps clear your mind.
Then, you see things from a calm place. This means making smart choices becomes easier.
With less anger, you also listen better and understand others more clearly. You stop jumping to conclusions or picking the wrong option out of frustration. Instead, you think things through and often find better solutions that help everyone involved.
Higher productivity
Managing anger helps you focus better at work. You waste less time worrying or feeling upset. This means you can do more work in the same amount of time. Happy workers often solve problems faster and make fewer mistakes.
Having control over your emotions makes teamwork smoother too. People like working with happy, calm colleagues. This leads to finishing projects quicker and hitting targets easier.
Everyone feels more satisfied with their job.
Is Your Anger Holding You Back At Work - Conclusion
Dealing with anger at work is key for success. It sharpens decision-making and boosts productivity. Learning how to express feelings properly can make a big difference. This means better work relationships and personal health too.
So, next time you feel angry, take a step back and handle it wisely.
Is Your Anger Holding You Back At Work - FAQs
1. What does it mean when they say, "Is your anger holding you back at work"?
It means if you get angry a lot at work, it might stop you from doing your best. Sometimes, being mad can make things harder with friends at work or even slow down your progress.
2. Why do I get angry so easily?
You might feel angry quickly because of many reasons... Maybe something from the past is bothering you, like issues with parents, or maybe there's something happening right now that makes you upset. It's important to think deep and understand why.
3. How can I stop being angry over small things?
First thing – notice when you start feeling mad and ask yourself what made you feel this way. Try to stay in the present moment and use coping strategies like taking deep breaths or counting to ten to calm down.
4. Can forgiving someone help me with my anger?
Yes! When we forgive others, we let go of some heavy feelings that make us mad. Even though it's hard sometimes, forgiving can give us peace and help us move on without regret.
5. Are there any techniques that can help me handle my anger better?
Definitely! Meditation is a great tool; it helps us be more aware of our thoughts and feelings without getting lost in them. Also, writing down what triggers your anger can be really helpful for understanding yourself better.
6. What should I do if my anger affects my job?
If anger stops you from doing well at work... It's time to look for help! There are resources out there – books about managing emotions or talking to someone who understands these struggles could provide clarity and new ways to cope.
7. How can I address anger at work to avoid challenges and enhance productivity?
To correctly manage anger, it's essential to be conscious of the emotions triggering it. Note when you feel triggered and attempt to understand it on a deeper level. If spoken out of anger, you might lose respect or even money from missed opportunities. The challenge is to answer constructively - ask yourself why you feel this way. It might be the first time you consciously tackle these emotions, but addressing them can decrease the sense of being constantly challenged or afraid. If unsure, I suggest seeking guidance to develop a deeper understanding and desire for positive change.
