Mad that you were passed over for a big promotion again? Livid that the bootlickers and sycophants always seem to get ahead in your company? Then perhaps it’s time to consider whether your anger is holding you back.

According to a survey report by Donald Gibson of Fairfield University and Sigal Barsade of Yale University, one out of every four employees is angry at work. The survey titled The Experience of Anger at Work: Lessons from the Chronically Angry indicates that most workers are not so angry that they’re ready to cause the boss physical harm but they are angry enough to sabotage him.

Workplace anger is not only potentially harmful to the organisation but can also cause serious health problems including chronic anxiety, depression, high blood pressure and heart disease. Learning to deal with your anger constructively will improve your well being and make you a more desirable employee.

Why are we angry?

According to Gibson’s survey, workplace anger is most often directed at an employee’s supervisor or the organisation in general. “Feelings of anger at the individual level are a signal that a wrong has been committed or that goals are being blocked,” Gibson says.

The most common reasons for anger are:

• A promised raise or promotion didn’t materialise.

• Told to do something that an employee felt was wrong.

• Could not live up to the boss’s expectations since they were too high.

• Boss is a micromanager and criticises employees frequently.

• An employee felt that he was better qualified than his boss was.

Another employee doing the same job made more money or got more praise.

Sometimes the anger may stem from outside sources. Employees deal with stress in their own lives and it may spill over to the workplace. Rarely are we taught to deal with stressful situations so we tend to bury those feelings, which can turn to rage over time.

How to deal with anger?

What can we do to control that anger and be more constructive? Gibson, who co-wrote Managing Anger in the Workplace offers the following strategies:

• Avoid anger as much as possible. This doesn’t mean suppressing your feelings but rather, improving your outlook on life.

• Think about your anger and determine if it makes sense given the situation.

• Control your physical response to anger by doing constructive things like exercising, getting enough sleep and avoiding alcohol.

• Let go of unmanageable anger. Ask yourself, “Can I resolve whatever it is that’s causing this?” If you can’t, then you need to let it go.

• If you feel anger and are having a difficult time dealing with it then turn to your Employee Assistance Program (EAP). EAP allows employees to see therapists in these circumstances. If you deal effectively with anger, you will increase your chances of being promoted at some point.

Still angry?

• Then take several deep breaths.

• Repeat a calming phrase in your mind, such as “relax” or “stay calm.”

• Slowly count to 10.

• Ask yourself, “How would my favourite leader handle this situation?”

• Avoid tensing up your muscles. As soon as you can, close your eyes and try to unclench your jaw and loosen your muscles.

• Listen to your favourite music.

• If you’re angry after leaving work, change clothes as soon as you get home. This simple gesture will change your state of mind.