| Managing Your Anger
During Difficult Times
There is no question that the current climate of economic uncertainty is impacting employees and the workplace. Even for organizations that are able to "weather the storm" in relative calm, just picking up the daily newspaper - reading about more business closures, workforce reductions and spending cutbacks - can be a stressor for employees. Add to this any increased work pressures or money worries and the result is a corresponding increase in levels of stress, frustration and for many, even anger. |
| Release, Reflect and Respond
The 3 "R"s of Managing Anger |
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Anger is a normal feeling that often occurs in reaction to situations that are frustrating or upsetting. While anger is an emotion we all experience, it is one of the most challenging feelings to manage.
Anger often arises when we feel threatened, vulnerable or mistreated.
Often, anger is felt most intensely in relation to those we are closest to - especially when they don't live up to our wishes and expectations.
The trap we often fall into is to respond in an aggressive or hostile way that leads to the other person feeling threatened or mistreated and an escalating cycle of anger can begin. When we avoid dealing with issues, our anger can build up and cause us to react aggressively.
Open expressions of anger can push people away and build resentment, making it less likely to obtain their co-operation and support. On the other hand, if we simply give in to other people, we will end up feeling more resentful and angry toward others.
Managing anger is really about actively taking care of yourself and attempting to get your needs met without harming others. You can do this most effectively by using the 3 "R"s: RELEASE, REFLECT and RESPOND. |
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RELEASE |
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When anger builds or accumulates it needs to be released in a way that does not hurt anyone but allows you to feel better and maintain control. Releasing the anger won't make the source of the anger go away, but it will provide more self control to deal with the source of your anger more effectively. Many people simply give themselves a time out by withdrawing from the situation that caused the anger for awhile before coming back to problem solve. While others work it out physically, talk it out with someone they trust, write it out - keep a "rage" journal. |
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REFLECT |
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You need to decide if this is something worth getting angry about. How important is this and how much energy do you want to give to it? Is this something you can influence or change, or do you need to accept it and let it go? |
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RESPOND |
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Once you have released the energy and reflected, you are in a better position to think clearly, weigh your options and decide how to respond in a way that opens up people and possibilities, instead of shutting them down.
If anger is affecting your enjoyment of life, your job performance, your relationship with others or if it makes you act violently towards yourself or other people, then you may need to get help to manage your anger. |
| Tips for Self-Care |
- Exercise regularly. This can help reduce tension and stress.
- Try using some relaxation techniques such as meditation, soft music or slow, deep breathing.
- Admit feelings of anger and recognize the signs of anger in yourself so that you can take action early.
- Avoid drinking, driving or operating machinery when you are angry.
Consult a mental health professional in your community, or contact your Employee Assistance Program for confidential assistance on anger management. | |
| Family Services offers confidential professional assistance on a wide variety of personal and work-related issues. For more information on your EAP, call 1-800-668-9920 or visit your EAP Web site at www.myfseap.com. |
*Clicking on this link will open a new window and take you to a Web site that is not affiliated with myfseap.com or Family Services Employee Assistance Programs. Links to other sites of interest are provided here as a service to you, however, we can make no claim as to the accuracy or validity of any information contained on these sites. As always, speak with a counsellor or physician for advice that is specific to you and your situation. |
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This newsletter is to provide timely information to readers; contents are not intended as advice to individual problems. Please contact your EAP professional for assistance. Editorial material is to be used at your discretion and does not necessarily imply endorsement by Family Services Employee Assistance Programs. |
All articles © Family Services Employee Assistance Programs (FSEAP), except where noted otherwise. Please note that the posting of the Solutions newsletters or any articles in whole or part on any public Web site is prohibited. Customers and clients of FSEAP can access an online archive of current and back issues: log on to www.myfseap.com using your assigned Group Name and Password and select Solutions Newsletter from the MyHealth menu. To request permission to reprint specific Solutions articles, contact FSEAP at info@fseap.com. | |
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Resources |
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If you want to learn more about techniques for managing your anger, your Employee Assistance Program Web site offers articles, self-assessments, tips and tools including:
Test Your Temper - an online self-assessment (select Self-assessments from the MyHealth menu).
The Resiliency Response (select the Resiliency Response from the MyHealth menu):
The MyHealth Library (select the Library from the MyHealth menu, then choose Anger Management from the Browse by Topic pulldown):
To access your EAP Web site, visit www.myfseap.com (you will need your assigned Group Name and Password). |
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| Links |
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The following public Web sites offer alternative articles and resources related to anger and anxiety:
checkupfromtheneckup.ca*
(Mood Disorders Association of Ontario - includes an online assessment)
www.cheo.on.ca*
(Children's Hospital of Eastern Ontario - includes resources for adults and children)
www.cmha.ca*
Canadian Mental Health Association |
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