Tips for tackling yourself when you are frustrated at work. Frustrated at work decrease the productivity of an employee. The frustration of an employee is due to various internal and external reasons.

 

Work-life can get pretty frustrating, especially when working with difficult coworkers, poor management or an overload of tasks. You can feel your blood pressure rising inside, and you are struggling hard to hold the temptation to yell at someone or punch something. But you must find ways to tackle any negative emotions that can affect your job.

• Do you want to lose your job for shouting at a lazy colleague?
• Or do you wish to receive a warning after ranting at your boss?

There are many ways you can follow to stay calm at the workplace and manage your frustrations. You may feel like to go on an office rampage or quit your job. Then, take a breather and consider these great tips to reduce your frustration at work.

Top tips to help you manage frustrated at work.

1. Breathe deeply and count 1 to 10

The motive of this exercise is simply to resist the trigger. It is better to make a real effort to distance yourself from the edge rather than flying off the handle and giving a piece of your mind to everyone around you.

Count 1 to 10 and focus on your breathing. It is one of the tried and tested mindfulness methods. It helps slow the heartbeat, enabling you to reflect on the situation and choose your response calmly.

2. Talk to someone you can trust

Discuss the issue with someone whose opinion you value, who understand your office dynamics and who you can confide in. If you can, grab a quick break and pour your heart out to him or her. Better you stay outside the office space so that no one overhears your conversation.

This simple act of telling someone else about what happened with you may put things into perspective for you. Your confidante may offer sympathy and even suggest the right solutions that hadn’t occurred to you.

3. Write it down but don’t send it

If you can’t resist the intense urge to empty your negative feelings from your system, write it down. You can scribble your honest opinion onto a piece of paper or hammer out a candid email. Once your demons have been exorcised in this way, you will feel much better. However, never let yourself send the mail to anyone under any circumstances. File it away to a later date and reread it when you are calmer, then delete the mail for good.

4. Leave the building

Sometimes, you just need to keep some physical distance from the situation for a few moments to cool off. You can go outside the office environment, and get some fresh air. Take a brisk walk, have lunch from your favourite restaurant or just sit somewhere quietly for a while. Doing this, you can compose yourself and gain mental clarity. By the time you return to your desk, things won’t seem half as intense.

5. Get some headspace

To create some space in your head, you need to distance yourself from the stressful situation.

• Check of your Twitter feed?
• Pursuing your favourite website?
• Play any of your favourite games?
• Carry out any activity that can make you happy.

It will leave you relaxed and more focused to deal with the office situation productively and acceptably.

6. Get some emotional support

Personal support networks are a boon to you when you are feeling hard to move ahead. You can connect with them and ease your mind.

• Text your spouse for a virtual hug,
• Or call a close relative or meet up for coffee with your best friend to cheer you up.

It can make you feel valued and appreciated by your family and friends at the times when things go wrong in the office.

7. Recognise your personal triggers

Everyone around the world has ‘hot buttons’ that can trigger angry or violent responses without warning. The trick is to be conscious of your personal triggers and to recognise them in time before they overwhelm you. If you learn to take a deep breath and step back from the brink every time your buttons have been pressed, you will have made huge progress in controlling your anger.

8. Reward yourself

Managing your anger is a real personal accomplishment, and you should be proud every time you have succeeded in averting an angry outburst. Give yourself some self-love to acknowledge the fact that you are slowly learning to get a handle on your negative feelings. Time for a treat!

Work-life can really take a toll on your mental wellbeing. But as stated in this blog, there are several effective ways to battle feelings of stress and frustration. It’s merely a matter of composing yourself and stepping away from the situation as difficult as it may be.

By practising these tips, you can handle not only your emotions but also those people work for you as well as those working with you.