Over the years, there have been many television shows and books portraying angry supervisors who lose their cool at the office.
While a plethora of things can make you mad, it is important to know how to control your anger. Getting upset, yelling at your employees and showing your hot temper may make your staff scared of you.
A good leader keeps calm under any circumstance, even the most stressful one.
Therefore, it is imperative to learn how to take a minute to calm yourself down with quick relaxation techniques.
You can practice these as soon as you feel a rush of anger coming on to quickly relax and stay level-headed.
Controlled Breathing – Anger often makes us unintentionally hold our breath; however breathing properly is key to releasing tension from your mind and body. Sitting down with eyes closed and with both feet on the floor, take deep breathes in through your mouth and exhale through your nose. Count silently as you are performing this exercise; with five seconds to inhale and ten seconds to exhale. After doing a series of these for about a minute or two, you should feel better.
Talking it Out – When overwhelmed with an upcoming deadline or after an unpleasant conversation with your boss, don’t simply close your office door and stress silently. Instead, talk about your feelings with someone that will be empathetic. If you feel that you cannot confide in your staff, turn to another manager who can sympathise. Or, simply pick up the phone and call your spouse or a good friend who can lend you an ear. Most of the time, talking to someone that will listen and expressing how you feel out loud will help you to relax and possibly gain a fresh new perspective.
Muscle Relaxation – By relaxing parts of your body, you can relax your mind. Jacobson’s relaxation technique is a popular method to de-stress at work. This involves concentrating on different groups of muscles at a time. To do this, you need to tense and then relax muscles in parts of your body, starting with your feet, going up to your abdomen, shoulders and then your neck. It also helps to breath and imagine something pleasant as you are doing this to combat stress levels.
Knowing how to quickly calm yourself down to prevent lashing out at others at work is essential to show your team members that you are a reasonable boss who is in control. Use the three tips above to collect your cool and present a calm appearance to your employees in any situation.