Tips on How to Avoid Losing Your Temper at Work

May 19, 2023By Wonder inspired

Navigation

Losing Your Temper at Work
Why You Might Have Lost Your Temper at Work
Avoid Losing Temper at Work: Respond not React
How to Learn to Respond when You're Losing Your Temper at Work

Has there ever been a moment in your professional life where you felt a surge of anger so powerful that it seemed impossible to calm down? Maybe your project got derailed by another department, or your big commission is on hold because nobody will approve your customer order. Or, you're already swamped, and your boss just dumped a new pile of work on your desk. No matter the cause, it's crucial to handle these professional curveballs with grace. After all, losing your cool can dent your reputation and hit your productivity hard.

Trying to keep your temper in check when you're stressed out might seem very hard. But with the right tips up your sleeve, you can defuse those negative feelings and navigate through tough situations with a positive mindset. Let's dive in and explore some strategies to help you keep cool, even when the work pressure is on.

Why You Might Have Lost Your Temper at Work

There's a whole buffet of triggers that can cause you to lose your cool at work. Here are a few examples that might resonate with you:

Challenging situations: Let's face it, work can be frustrating. It's crucial to equip yourself with strategies to manage situations that typically stir up feelings of discouragement, annoyance, or anger.
Over competitiveness: A little healthy competition can boost productivity and drive success. But when the competitive spirit turns over into overdrive, it can spark colleague tension and strain your professional bonds.
Hard days: We all have those days when it feels like we jump from one hurdle to the next. During these challenging times, when work projects seem incredibly daunting, it's easy to feel your patience wearing thin.

Avoid Losing Temper at Work: Respond not React

These office aggravations can make your blood boil. They snatch away your focus from the task that really matters. You might find yourself shifting into fight-or-flight mode, reacting without thinking it through. In this state, you're prone to making hasty decisions, pointing fingers, or even scolding yourself for getting upset.

However, responding is a whole different ball game. Instead of letting our knee-jerk reactions take over, responding requires us to pause, observe, and understand our reactions and how we communicate. It allows us to use a more level-headed approach to figure out the best way forward in any given situation, be it a conflict or a task.

So, if you notice that you're about to lose your cool at work, aim to respond rather than react. Recognize the feelings of frustration and anxiety, acknowledge them, and then respond in a way that doesn't amplify them. Remember, you have the power to control your reactions.

How to Learn to Respond when You're Losing Your Temper at Work

Don't Fight the Feeling

When anger bubbles up, our usual reflex is to rationalize, point fingers, or frantically try to bring ourselves back to a state of calm. But instead of jumping into these automatic responses, why not acknowledge that your anger is valid and perfectly normal? Anger is hardwired into us as a way of protecting ourselves from threats and potential harm.

So, the next time you feel your temper flaring, remember that avoiding it altogether won't do you any good. Instead, find a way to let go of your anger or defuse it in a way that respects your well-being. Remind yourself, "It's okay to feel this way, but it's not helping me." By accepting your emotions rather than fighting against them, you'll find it easier to regain your calm and shift your focus back to solving the problem at hand.

Take Pause

Sometimes, work stress can make us feel like we're losing control of our thoughts and reactions. To put it in the words of clinical psychologist Dr. Nanika Coor, when you're triggered, your body jumps into survival mode-fight or flight. This reaction is automatic, and you don't even to decide to yell consciously-it just spills out. However, you can regain control by simply pausing. This small act tells your body that there's no immediate danger. So, stop talking, explaining: just breathe.

One of the effective ways is spinning our Wonder Spinner Rings for a fleeting moment of pause, allowing your hand and eyes to take a break from the screen. Beyond trendy jewelry, these rings are a companion to reduce stress and embrace self-care. Each spin of the ring lets out a calming vibe, reminding you to pause and unwind, and helps you regain peace and balance.

Deep Breathing

Deep breathing is a remarkable tool that can help soothe your nerves. If you sense the onset of a potential temper flare-up at work, shift your attention to mindful, slow breathing. Breathing from your abdomen, as opposed to your chest, stimulates your parasympathetic nervous system. So, remember to take a deep, calming breath when you feel the heat of anger rising.

Find Anchors

When your temper is on the verge of eruption, try to shift your focus toward people, places, or things that make you feel secure. If your brain is stuck in fight or flight mode, logic and reason may not be immediately accessible. However, once the panic button in your brain is off, you can leverage critical thinking to navigate the issue at hand.

This concept is somewhat akin to grounding, but instead of relying on your five senses, you utilize your imagination or recollections to connect with moments, places, or people that stir feelings of safety and happiness in you.

For instance, you could spend a few moments reminiscing about your favorite part of your last holiday, or the delighted look on your pet's face when you arrive home. Alternatively, turning our Wonder Spinner Ring – adorned with a meaningful gemstone or motivational motto – can transport you into a place of positive energy and association.

Movements to Release Tension

Studies indicate that movements, even as small as turning a ring, hugging a friend, or stirring coffee counterbalance our body's stress response, which is why they can help us feel calm. In simple terms, heightened parasympathetic activity counteracts the survival model, which involves the sympathetic nervous system.

Our Wonder Spinner Rings are ideal for this purpose. Whenever you feel your temper being provoked, simply spin your ring. Not only is this a highly effective method for quelling anger, but it's also subtle and elegant. Whether you're in a meeting or having a casual conversation, you can quietly manage your temper without drawing any unwanted attention.

Consider Developing Emotional Intelligence

Enhancing your emotional intelligence often begins with self-monitoring – being attentive to your thoughts, actions, and emotions, as suggested by psychologist Kogan. Recognizing your triggers and the signs that you're becoming upset allows you to increase self-awareness and manage your reactions more effectively.