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6 common negative emotions at work (and how to deal with them)
Extra tips on how to manage emotions in a positive way
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6 common negative emotions at work (and how to deal with them)
Extra tips on how to manage emotions in a positive way
Anger can be an ugly emotion. After a few months of relentless deadlines, condescending colleagues, and disruptive meetings, you might feel it simmering in the back of your mind. Then, as the frustrations pile up, you reach a boiling point: if one more thing goes wrong, you’re going to quit.
Quitting in the heat of the moment is called “rage quitting.” In a perfect world, you wouldn’t have reached this point. But too often, work is a source of chronic stress for employed Americans, which can lead to irritability, fatigue, and difficulty regulating emotions. This is such a problem that 63% percent of workers are willing to quit their jobs over it.
But spontaneously storming out of your office is never a good idea. Not only will it leave you unemployed, but you’ll likely burn any bridges you had within that company. Your bosses and colleagues will understand, but someone needs to manage your workload while they find your replacement. That might create some tension or sour your departure.
Remember that strong negative emotions are generally bad for your physical and mental health, too. One study suggests that cynicism can put you at a higher risk of developing dementia. Hostility can also lead to depression and an increased risk of stroke.
If you’re unhappy in your workplace, it’s a good enough reason to leave. But you want to make sure you’re leaving on amicable terms, if possible.
Even if you don’t like your job, it’s in your best interest to regulate your emotions. Here’s our guide on how to let a cooler head prevail.
Rage quitting is exactly what the name implies: becoming so angry or frustrated that you abandon a situation entirely, leaving before resolution.
In the workplace, this usually involves quitting your job at the last minute without giving the customary two weeks’ notice. But it can also manifest through smaller outbursts, such as storming out of a meeting due to frustration or walking away from a conversation with a condescending colleague.
On the surface, rage quitters seem to storm off suddenly — but it often occurs after an accumulation of frustrations. Sustained mistreatment from a toxic boss and abusive managers, an overload of work, or a bad work environment can slowly take its toll through chronic stress. And by the time you rage quit, the triggering event is merely the final straw.
Strong, negative emotions at work significantly decrease your performance. Feelings like frustration and anger are common symptoms of stress. And over time, they can lead to emotional fatigue, exhaustion, and mental health disorders like anxiety and depression. This hinders They also put you at risk of making impulsive decisions, like rage quitting.
Anger and frustration put you on high alert and make you more ego-centric. You’re more likely to do things that feel good at the moment but will have more serious consequences down the road.
If you impulsively quit a project to stick it to your coworker, you may indirectly punish your workplace bestie, who’ll have to cover for you when you’re gone. Plus, you might jeopardize your financial wellness if you weren’t in a position to leave your current role.
Rage quitting is usually a sign of serious flaws in the workplace. But as an employee, you have a responsibility here too.
When you start to feel heated, it’s better to step back and evaluate your stressors before making brash decisions. Even if you don’t think you care about ending these relationships, you’ll likely feel differently later. It’s always better to compose yourself before doing something you’ll regret.
Then, if things don’t improve at work, you can make a backup plan, which includes finding a new job and handing in your resignation letter at a more appropriate time.
If a small event makes you want to rage quit, it’s probably because you’re nearing a breaking point. Learning to manage emotions in the workplace will help you avoid doing anything you might regret. Your first step should be to practice some self-awareness and identify your emotions before they get out of hand.
Here are some common ones to look out for:
This emotion occurs when you feel stuck, trapped, or unable to move forward in some way. Your colleague might be stonewalling your suggestions, or your boss is passing you over for a promotion. If you’ve already reached your role’s ceiling, you might be growing bored and unmotivated.
Here are some tips for dealing with this emotion:
Anxiety often comes from a missing sense of control over the future. You may be worried about the outcome of a project, whether your colleague will complete their work appropriately, or about the fate of your job during company layoffs. These are all things you can influence but may not have direct control over.
To mitigate this emotion, try:
This is probably the most destructive emotion in the workplace. It’s also one of the hardest to control. Learning to manage your anger at work is one of the most important things you can do, especially if you want to avoid rage quitting.
Here’s what to do:
You may have been re-assigned to a project you dislike or received a poor performance review. These moments can sting with sadness and disappointment. And if these feelings linger, they can hold you back from chasing your goals.
To get over your disappointment:
It’s impossible to be friends with everyone you meet — especially at work. But you still have to see them every day, so it’s vital you stay professional.
These tips can help:
Burnout usually occurs after an accumulation of chronic stress. It usually leads to a lack of motivation, pleasure in your job, and belief in your ability to complete a task. Plus, it leaves you feeling irritable and easily frustrated, making you more prone to rage quitting.
Short of taking stress leave, here’s how you can mitigate burnout:
Any of the above negative emotions can lead to a rage quit, and each will require its own coping mechanism. As you create your personal coping strategies, these best practices can help:
Your coping strategies for the above emotions should act as a pressure relief valve to help you maintain composure at work. Then this will help you express your frustration constructively and healthily.
It’s all about being assertive without getting personal. Here are some tactics that can help:
Even if you decide to leave your current role, you can use the above tactics during an exit interview. Your feedback can help your employer make structural improvements for current and future employees.
Rage quitting is a tempting but ill-advised way of dealing with workplace problems. It’s always better to calm down, try to deal with your frustrations, then decide with a level head whether you still want to quit.
Managing emotions in the workplace is difficult, and finding the right coping mechanisms will take time. You’ll need to be patient and keep an open mind. And after a while of trying new hobbies, exercising more often, and practicing mindfulness, you’ll be better equipped to make healthy decisions.
Connect with our Coaches to build stronger workplace relationships and cultivate a culture that drives success.
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Maggie Wooll is a researcher, author, and speaker focused on the evolving future of work. Formerly the lead researcher at the Deloitte Center for the Edge, she holds a Bachelor of Science in Education from Princeton University and an MBA from the University of Virginia Darden School of Business. Maggie is passionate about creating better work and greater opportunities for all.
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