On Anger: Techniques for Managing Emotions at Work

I run, I do yoga, I reflect, I write and sometimes I get angry.

As leaders, how we manage our anger and other emotions is vital. Everyone is watching, and if we don’t handle our anger well we can make a tough situation even more difficult.

“Anyone can be angry, that is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose and in the right way this is not easy.”
~ Aristotle

I’ve gotten better at this over the years, but when I’m in a values clash, or if someone isn’t straight with me I get ticked off. I don’t always love how I react on the inside or the outside.

In his work on Emotional Intelligence, Daniel Goleman writes,
Anger is the most seductive of the negative emotions; the self-righteous inner monologue that propels it fills the mind with the most convincing arguments for venting rage. Unlike sadness, anger is energizing, even exhilarating.

Intervene Early in the Anger Cycle

Goleman talks about intervening early in the anger cycle, to challenge the thoughts and assumptions at the source of the anger. This is similar to the approach recommended by the Arbinger Institute in their work around “Self-Deception”. Both approaches focus on truly considering the emotions and values of the other person. Reframing the issues and changing perspective help to organize a more productive response.

While anger breeds more negativity as we subconsciously look for ways to justify our negative emotions; reframing diffuses the intensity and makes room for more logical approaches.

Consider Meditation and Other Mindfulness Techniques

In his book, The Mindful Leader, Michael Carroll recommends mindfulness practices and meditation as a way to get better insights and mastery of our emotions.
Emotions are like unruly but beautiful creatures that we work hard to tame. We want our emotions to behave themselves, but they are not always predictable. Some emotions seem very powerful and threatening, so we have them caged for fear that they will escape, and make us do all kinds of things that we might regret. On occasion, an emotion may break out and frighten others or we may let one out of its cage to prance around and have a little naughty fun, but generally, we work hard to keep them under lock and key. Other emotions we domesticate, and they behave like circus monkeys– entertaining us and keeping us distracted and happy.
Meditation helps us to sit with these emotions and handle then more objectively.

Of course, the techniques that will work best, are the ones we will actually use. As leaders, it is vital that we acknowledge how we handle our emotions and find productive way to manage those feelings productively.