How can you use positive psychology to manage work-related anger?

1 Identify your anger triggers

The first step to manage your work-related anger is to identify what triggers it in the first place. Anger triggers are the situations, people, or events that provoke your negative emotional response. They can vary from person to person, but some common ones are unfair treatment, lack of recognition, unrealistic expectations, or conflicting goals. To identify your anger triggers, you can keep a journal, use an app, or simply reflect on your experiences. Once you know what triggers your anger, you can either avoid them, change them, or prepare for them in advance.

2 Reframe your thoughts

The second step to manage your work-related anger is to reframe your thoughts. Reframing is a technique that involves changing the way you interpret and evaluate a situation, so that you can reduce your negative emotions and increase your positive ones. For example, instead of thinking "This is impossible" or "They are out to get me", you can think "This is a challenge" or "They have a different perspective". Reframing helps you to see the situation more objectively, empathetically, and constructively, and to avoid cognitive distortions, such as overgeneralizing, blaming, or personalizing.

3 Practice gratitude

The third step to manage your work-related anger is to practice gratitude. Gratitude is a positive emotion that involves appreciating what you have, rather than focusing on what you lack or what is wrong. Gratitude can help you to reduce your anger by shifting your attention from the negative aspects of your work to the positive ones, such as your achievements, opportunities, or relationships. You can practice gratitude by writing a gratitude journal, sending a thank-you note, or expressing your appreciation verbally or non-verbally.

4 Cultivate optimism

The fourth step to manage your work-related anger is to cultivate optimism. Optimism is a positive attitude that involves expecting the best possible outcomes, rather than the worst ones. Optimism can help you to reduce your anger by enhancing your confidence, resilience, and motivation, and by enabling you to cope with stress and adversity more effectively. You can cultivate optimism by setting realistic and attainable goals, celebrating your successes, learning from your failures, and challenging your negative thoughts.

5 Seek social support

The fifth step to manage your work-related anger is to seek social support. Social support is the assistance and comfort that you receive from others, such as your family, friends, colleagues, or mentors. Social support can help you to reduce your anger by providing you with emotional, informational, or practical help, and by validating your feelings and experiences. You can seek social support by reaching out to someone you trust, joining a support group, or seeking professional help if needed.

6 Apply positive psychology

The sixth and final step to manage your work-related anger is to apply positive psychology. Positive psychology is a branch of psychology that focuses on the strengths, virtues, and happiness of individuals and communities, rather than their weaknesses, problems, and suffering. Positive psychology can help you to reduce your anger by enhancing your well-being, satisfaction, and meaning at work, and by fostering a positive organizational culture. You can apply positive psychology by engaging in activities that use your strengths, finding purpose and value in your work, and contributing to the greater good.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?