Mad that you were passed over for a big promotion? Livid that the bootlickers always seem to get ahead in your organisation? Perhaps it’s time to consider whether the anger itself is holding you back.

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.

Reasons for anger

Workplace anger is most often directed at an employee’s supervisor or the organisation in general. I spoke with 12 employees from a variety of businesses about their anger at work. Each felt that one or more of the following caused the anger:

• The employee was promised a raise, promotion or a big project, and it didn’t happen.

• The employee was told to do something he felt was wrong or incorrect.

• The employee couldn’t live up to a supervisor’s expectations as the expectations were too high or changed continuously.

• The supervisor was a micromanager and criticised employees frequently.

• The employee felt better qualified and skilled than his supervisor.

• Another employee doing the same job made more money.

Sometimes the anger may stem from outside sources. At times, employees are dealing with stressful events in their lives, and the resulting anger can carry over to the workplace. Divorce, a death in the family, financial pressure and serious illnesses can all cause an individual to become overwhelmed and irritated. Rarely are we taught to deal with loss and stressful situations, so we tend to bury those feelings, which can turn to anger.

Steps to control anger

We all become irritated or angry every now and then. What can we do to control that anger? Managing Anger in the Workplace as a follow-up to the survey, offers the following strategies for controlling anger:

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

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

nControl your physical response to anger by doing constructive things, such as exercising, getting enough sleep and avoiding alcohol.

• Let go of unmanageable anger. Many situations will be out of your control, so it is important to let go of this type of anger. Ask yourself, “Can I resolve whatever it is that’s causing this anger?” If you can’t, then you need to let it go.

• If you feel anger and are having a difficult time dealing with it, see if your company has an Employee Assistance Program (EAP). EAP providers allow employees to see therapists. You don’t have to live in a state of bitterness or rage. If you deal effectively with your anger, you will increase your chances of being promoted at some point — and of being an effective leader.

When anger strikes:

• Take several deep breaths.

• Repeat a calming word or phrase.

• Slowly count to ten.

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

• Avoid tensing up your muscles.

• Listen to your favourite music.