How to turn anger at work into fuel for productivity

If a worker says they never get angry in the workplace, they are most likely lying. We all experience moments of anger or frustration in our daily lives, and these emotions are inevitable in a place where we spend a significant part of our day, face various challenges, and interact with others who are just as human as we are.

Indeed, we get angry, disappointed, and frustrated. Often, we express these feelings in a setting where the concept of being "professional," for many, means knowing how to leave our emotions at home.

But is it truly detrimental to feel or express anger at work? Here's a new perspective for many: a study published by the APA (American Psychological Association) claims that anger can be beneficial in achieving goals. According to this research, anger, as opposed to a neutral state, led to behaviour that facilitated better goal attainment in tasks that involved challenges.

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For instance, in solving difficult puzzles, anger resulted in more puzzles being correctly solved; to win prizes, anger increased the rates of cheating and the number of unearned prizes, and to excel in a video game, anger boosted scores in games filled with challenges to overcome.

Thus, experiencing anger in the workplace isn’t entirely negative. The key lies in knowing how to channel it in a manner that doesn't harm us but, conversely, benefits us. What distinguishes successful professionals is their ability to redirect these negative emotions into productivity and innovation. The crucial aspect is redirecting negative emotions towards positive outcomes.

The transformative power of frustration

Acknowledging negative emotions, such as anger or frustration, is the first step towards managing and harnessing them constructively. Individuals who suppressed their anger at work reported decreased job satisfaction and performance. Conversely, those who found healthy ways to express and channel their anger showed higher levels of creativity and problem-solving skills.

Frustration, seen as an indicator of unmet needs or untapped potential, can also serve as a potent motivator. Dr. Teresa Amabile, a professor at Harvard Business School, conducted a study revealing that employees who perceived frustration as a challenge rather than a roadblock were more likely to develop innovative solutions and improve their overall job satisfaction. Transforming anger into creativity and productivity requires self-awareness and intentional effort.

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How can we turn anger into productivity? 

Recognise and acknowledge

The first step in transforming your emotions is understanding them. Take a moment to identify what triggered your anger and consider its root cause.

Take a pause

When anger surfaces, take a short break. Stepping away from the situation provides space and helps you emotionally disengage, allowing for a clearer perspective upon return.

Breathe mindfully

Practice deep breathing exercises. Inhale slowly, hold for a few seconds and exhale gradually. This helps calm the nervous system and offers a moment of clarity amid emotional turmoil.

Channel your mental energy through physical activity

Engage in physical activities to release pent-up energy. Whether it's a brisk walk, a quick workout, or a run, such exercise can help dissipate anger and enhance your mood.

Express through art

Utilise creative outlets, such as art or writing, to express your emotions. This transformation of anger into a tangible form can be cathartic and may lead to innovative and unexpected ideas.

Set realistic goals

Break tasks into smaller, manageable goals. Achieving these, even if minor, provides a sense of accomplishment and helps redirect your focus from anger to productivity.

Reframe negative thoughts

Challenge and reframe negative thoughts into positive or constructive ones. Focus on learning from the situation and how you can improve, rather than dwelling on what went wrong.

Seek feedback and collaboration

Collaborate with colleagues for feedback and joint problem-solving. This not only promotes a positive work environment but also shifts focus from individual anger to collective resolution.

Practise gratitude

Develop a habit of gratitude. Regularly reflecting on the positive aspects of your work and personal life can alter your mindset, facilitating a more optimistic approach to challenges.

Embrace a learning mindset

View challenges as opportunities for growth. Valuing the learning process over immediate success transforms setbacks into stepping stones for future achievements.