Managing Anger at Work

Anger can be a very destructive energy, costing individuals their work, personal relationships, and even their lives when it gets out of control. However, since everyone experiences anger, it is important to have constructive approaches to manage it successfully. The Managing anger at work training will give assistance to participants how to identify their anger triggers and what to do when they get angry at work.


This course that lasts 4 (self-learning)

Learning Outcomes

Participants will be able to accomplish the following after completing this course: 

  • Recognise anger dynamics – anger cycle and the fight and flight theory.
  • Identify common anger myths and their factual contradictions.
  • Know the helpful and unhelpful ways of managing anger.
  • Understand the difference between objective and subjective language.
  • The best way to identify the issue is to know what to look for.
  • By using I-messages, you can express how you feel or what you stand for.
  • Negotiation and solution-building.
  • Reflect on personal anger dynamics.
  • Learn and practice de-escalation techniques.
  • Course manual
  • Course certificate

This course is non-accredited training. You will receive a certificate of attendance upon completion.

The cost of the training is – $55 including GST.

Workplace frustration and anger are often a common experience for many employees. While it is normal to feel frustrated at times, if left unaddressed, it can lead to negative consequences. This article aims to provide a guide to effective anger management in the workplace.

Understanding Workplace Frustration and Anger

The first step in managing anger at work is understanding what triggers it. Frustration can be caused by various factors such as workload, unrealistic expectations, lack of recognition, and poor communication. Anger, on the other hand, is a more intense emotion that is often a reaction to frustration. It can be triggered by a specific incident or build up over time.

The negative impact of unmanaged anger in the workplace can be far-reaching. It can lead to decreased productivity, poor job performance, and strained relationships with colleagues. It can also result in burnout and job dissatisfaction. Therefore, it is essential to recognize the signs of anger issues at work.

Signs of Anger Issues at Work

It is important to be aware of the signs of anger issues at work to address them promptly. These signs may include:

  • Frequent arguments with colleagues or superiors
  • Difficulty accepting feedback or criticism
  • Passive-aggressive behavior
  • Intense emotional reactions to minor incidents
  • Physical symptoms

If left unchecked, these symptoms can escalate and lead to more significant problems. Therefore, it is crucial to take action to manage anger at work.

Tips for Managing Anger at Work

There are several tips for managing anger at work. First, it is essential to take a step back and assess the situation objectively. It is also helpful to identify the triggers that lead to frustration and anger. Once identified, it is easier to develop coping mechanisms.

Second, it is crucial to communicate effectively. This means expressing feelings in a non-threatening manner and actively listening to others’ perspectives. It is also helpful to use “I” statements instead of “you” statements to avoid blaming others.

Third, it is essential to take care of oneself. This means taking breaks, getting enough rest, and engaging in activities that promote relaxation. It is also helpful to practice mindfulness techniques such as deep breathing and meditation.

Effective Anger Management Techniques

In addition to the tips mentioned above, there are several effective anger management techniques that can be employed in the workplace. These techniques include:

Cognitive restructuring: This involves changing negative thought patterns that lead to anger and frustration.

Time management: Proper time management can help reduce stress and frustration.

Assertiveness training: This helps individuals communicate their needs effectively without being aggressive.

How to Deal with Difficult People

Difficult coworkers and bosses can be a significant source of frustration and anger in the workplace. It is essential to develop strategies to deal with them effectively. These strategies may include:

Active listening: Listening to their perspective can help defuse the situation.

Avoiding triggers: Identifying and avoiding triggers can help prevent conflict.

Setting boundaries: Establishing clear boundaries can help prevent difficult coworkers or bosses from encroaching on personal space.

Seeking help: Seeking help from a supervisor or HR representative can help address difficult situations.

Creating a Positive Work Environment

Creating a positive work environment can help reduce frustration and anger in the workplace. This can be achieved by:

Encouraging open communication: Encouraging open communication can help individuals express their feelings and resolve conflicts.

Recognising achievements: Recognising achievements can help boost morale and job satisfaction.

Providing opportunities for growth: Providing opportunities for growth can help employees feel valued and engaged.

Building a supportive culture: Building a supportive culture can help employees feel supported and connected.


Workplace frustration and anger are common experiences that can have negative consequences if left unaddressed. Understanding the triggers of anger, recognizing signs of anger issues, and employing effective anger management techniques can help manage anger in the workplace. Dealing with difficult coworkers or bosses and creating a positive work environment can also help reduce frustration and anger. By taking these steps, individuals can develop a positive and productive work environment.

Benefits of Online Managing Anger at Work Training

It is beneficial to train employees on anger management at work in order to empower them to turn their anger into logic. When you’re at work, you can avoid misunderstandings and distractions that can come along with them. By taking time to understand other people instead of jumping to conclusions due to more controlled emotions, you can expect yourself to be more empathic towards them. Training in anger management can also provide the following benefits:

  • A more effective method of stress management
  • A sense of accountability that is advanced
  • Manifestation of anger that is non-aggressive
  • A more positive interpersonal relationship
  • A feeling of calmness

You know yourself best, so if you often find yourself in difficult situations due to your uncontrollable anger, it’s time to seek help. You are the only one who can determine the course of anger management.

Don’t let anger ruin your life and work! Enroll now in our Managing Anger at Work training and discover effective ways to control your anger. Join us today!

If you want to learn more about anger management at work training, contact us at 07 5499 2406 or visit our E-Learning Shop