We all get angry from time to time. But what can we do when our anger starts impacting our
personal and work lives?

  1. Take a timeout
    1. If you feel yourself beginning to get angry, step away for a few moments. When we are angry, we sometimes say things we do not mean in the heat of the moment. Allow yourself to collect your thoughts before engaging in the situation.
  2. Focus in “I” statements
    1. State your concerns and frustrations in an assertive, non-aggressive way. Using “I” statements can help to avoid criticizing or placing blame on the other person.
  3. Practice relaxation and mindfulness skills
    1. Deep breathing exercises can help to calm you down, both physically and mentally. Learning to practice mindfulness can also help you to decrease stress and learn how to calmly acknowledge and accept your feelings and emotions.
  4. Learn your triggers
    1. If you find yourself getting angry often, work to pay attention to what is causing it most often (long lines, traffic, exhaustion, snarky comments, etc.). Knowing when you may be confronted with a trigger may help you to plan accordingly.
  5. Recognize warning signs
    1. More often than not, there are physical signs of anger (increased heart rate, clenched fists, feeling hot, etc.). In recognizing these signs, you allow yourself to take immediate action to control the anger.
  6. Know when it is time to get help
    1. Learning to control your anger can be a difficult task. There is no shame in needing some help. Contact us at Capital EAP for help from a professional if you are struggling!

By, Julia Cornman, EAP Intern