With burnout hitting record highs, employees are reaching a breaking point. A whopping 88% of workers say they are burned out, according to a recent survey conducted by MyPerfectResume. What’s even more shocking is that, as a result, many of us are expressing anger at work. In the last six months, 87% of respondents have had an outburst at work, with half confessing to multiple outbursts. Yet these fits of anger don’t come without remorse. Nine in 10 employees say they regret having temper tantrums at the office.

Expressions of anger at work contribute to a toxic work environment. Based on the report, the most frequent types of incidents include:

• Yelling at a co-worker
• Leaving work early
• Threatening to quit
• Using profane language
• Leaving a meeting abruptly

Raging at work harms our mental health and interferes with productivity. So, how can we manage our emotions to maintain a positive workplace? Let’s explore the effects of negative emotions and five healthy ways to manage anger at work.

The Effects of Being Angry at Work

Research from Wharton reveals that showing anger at work can cloud our judgment to the point that we become egocentric. Then, we lose the ability to see problems from another person’s point of view, which can hinder conflict resolution. Another reason anger is detrimental in the workplace is that it can rub off on colleagues, subordinates and even managers. As a result, stress levels increase, which contributes to anxiety.

Common Causes of Anger at Work

People feel angry at work for a variety of reasons. Some of those include:

Toxic work environment: Experiencing poor leadership or a lack of trust can lead to a negative outlook at work.

Excessive workloads: If you are constantly faced with unrealistic deadlines and a lack of work-life balance, you'll likely experience increased stress, which can lead to anger in the workplace.

Unfair treatment: Feeling discriminated against or undervalued can contribute to anger at work.

5 Ways to Manage Anger at Work

Now that you understand the negative impact and common causes of anger let's focus on dealing with your emotions. Here are five strategies for managing anger at work.

Understand what triggers you

The last thing you want to do is deny your anger. Instead, acknowledge that it’s a normal response and examine your feelings. Identify the cause by understanding what triggers you. One idea is to write down circumstances that cause you to feel strong emotions. Journaling also helps you pinpoint physical anger symptoms, like tense muscles or a rapid heartbeat. Over time, you’ll begin to see patterns and anticipate situations that might provoke anger. Writing about your experiences will also help you process your emotions more productively.

Develop coping mechanisms

Effective coping strategies help you deal with stress in a positive way. Some examples include breathing exercises and mindfulness. Sometimes, the best thing you can do is take a timeout and walk away. Box breathing is a simple deep breathing technique used by people in high-stress jobs. The approach involves four basic steps, which each last four seconds:

1. Breathing in

2. Holding the breath

3. Breathing out

4. Holding the breath

Box breathing works by returning your breathing pattern to a relaxed state and clearing your mind. Ultimately, it can help you cope with stressful situations by diffusing anger at work.

Reframe your thoughts

You can change your perspective by challenging feelings of anger and reframing your thoughts. Start by replacing negative beliefs with positive statements. Some examples of positive self-talk include:

• It’s okay to make mistakes.
• I don’t need to prove myself in this situation. I can remain calm.
• My anger is a sign. It’s time to practice positive self-talk and relax.
• I don’t have to be competent all the time. It’s okay to feel uncertain.
• It’s impossible to control situations and people at work. The only thing I can control is myself and how I react.

Practice problem solving

Instead of focusing on your anger, think about finding solutions. For example, if a co-worker asks you for a favor 10 minutes before you leave for the day, consider your options. One idea is to establish healthy boundaries by calmly letting them know you already have a commitment. Or you could help them out this time but let them know that you have personal obligations after work that are a priority. By analyzing the situation, you can reduce anger and focus on constructive behavior.

Invest in self-care

Managing your anger at work also involves practicing self-care outside of work. Engage in healthy activities like exercise, yoga or hobbies to reduce stress. It also helps to nurture a robust support system. Find trusted friends and family to share your feelings with. If your anger at work seems to escalate, consider seeking professional help from a therapist or counselor. By taking care of your mental and physical well-being, you’ll build resilience and self-confidence.

Managing your anger isn’t about denying your feelings. Instead, it’s about learning to deal with anger in a constructive way. By following these strategies, you'll create a more positive environment while keeping your cool at work.