Point Lookout: a free weekly publication of Chaco Canyon Consulting
Volume 1, Issue 19;   May 9, 2001: Dealing with Your Own Anger

Dealing with Your Own Anger

by

However perceptive we become about what can anger us, we still do get angry once in a while. Here are four steps to help you deal with your own anger.

At the end of Sean's four-hour stint at the help desk, Mad Melvin called. M2 was always abusive. The problem this time was the new backup software. For anyone but M2, Sean could have kept it together, but M2 never followed directions. M2's style was to click randomly and hope that he would accidentally get the result he wanted, all the while insulting the help desker. Finally Sean lost it: "Call back later from somewhere where Planet Earth is a local call," he said, and hung up. Instantly, Sean knew it was a mistake.

You've probably read about tactics for preventing yourself from becoming angry. However skilled we are at catching ourselves before we become angry, we're still left with the problem of what to do when we do get mad. Here are four steps for dealing with your own anger.

The sooner
you become aware
of building anger,
the sooner
you can intervene
Learn to notice your anger
The sooner you become aware of building anger, the sooner you can intervene. You can become more aware of feelings of anger by catching yourself in the act. The next time you're there, inventory what you're feeling — tightness in the chest, clenched teeth or fists, rigidity, shallow breathing. Knowing what anger feels like helps you notice it earlier when you're on your way there.
Accept anger
Anger is part of being Human. The only way to be certain that you'll never be angry again is to die, and most of us aren't ready to try that yet. When we believe that being angry is "bad," we complicate things, because our feelings of shame or guilt or even anger about being angry make regaining composure much more difficult. Accepting that you can become angry helps you to accept that you're angry when you are.
When you're angry, take responsibility for being angry
A bicycle raceYou're the owner of your own emotions. Only you have access to the systems in your body that lead you to become angry. You're in complete control of that process. True, someone might have done something you didn't like, but of all the possible responses available, you chose anger. That's something you did, and you can't proceed until you recognize that.
When you notice your anger, breathe slowly and deeply
Breathing brings you back from the edge of control, and you can act more creatively. Breathing gives you the oxygen you need to think, and breathing slowly and deliberately gives you a focus other than whatever you used to become angry.

Becoming angry is like falling from a bicycle. No matter how good a cyclist you are, you can always fall. The trick is to fall without hurting yourself or the other cyclists, and to get back on the bike again even though you know that another fall is inevitable. Go to top Top  Next issue: Diagonal Collaborations: Dazzling or Dangerous?  Next Issue

Rick BrennerThe article you've been reading is an archived issue of Point Lookout, my weekly newsletter. I've been publishing it since January, 2001, free to all subscribers, over the Web, and via RSS. You can help keep it free by donating either as an individual or as an organization. You'll receive in return my sincere thanks — and the comfort of knowing that you've helped to propagate insights and perspectives that can help make our workplaces a little more human-friendly. More

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Related articles

More articles on Emotions at Work:

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When we communicate, we can't control how other people interpret our communications. Accidental offense is inevitable, and email is especially likely to produce examples of this problem. What can we do as members of electronic communities when trouble erupts?
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Humor is fun — that's why they call it "funny." If you add humor to your own work environment, you'll reduce your level of stress, increase your creativity, and drive your enemies nuts.
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Perhaps you've heard that humor can defuse tense situations. Often, a clever quip, deftly delivered, does help. And sometimes, it's a total disaster. What accounts for the difference?
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Our exploration of approaches for dealing with compulsive talkers now concludes, with Part II of a set of suggestions for what to do when peers who talk compulsively interfere with your work.
Image of Hurricane Isabel by Astronaut Ed Lu, taken from the International Space Station, September 15, 2003The Storming Puzzle: II
For some task-oriented work groups, Tuckman's model of small group development doesn't seem to fit. Storming seems to be absent, or Storming never ends. To learn how this illusion forms, look closely at Satir's Change Model and at what we call a task-oriented work group.

See also Emotions at Work for more related articles.

Forthcoming issues of Point Lookout

A band of mostly saxophonesComing August 13: Leaving High-Touch Jobs: How
High-touch jobs require that we work closely with colleagues, teammates, clients, or suppliers. Because choosing to leave such a job affects all these people, and the person departing, we would do well find a path that respects all involved. Here are some suggestions. Available here and by RSS on August 13.
Charles Goodhart delivers the keynote speech in the 2012 Long Finance Spring ConferenceAnd on August 20: Earned Value and Goodhart's Law
Earned Value Management, widely used approach to project management, is most useful in contexts in which estimators are familiar with the Tasks, the Technologies, and the Teams. But even then, it is vulnerable to the tactics of those who game the metrics. Available here and by RSS on August 20.

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