Office rage on the increase according to HR Specialists

Everyone has the odd bad day at work. The train is late, the boss lands an unexpected pile of work on your desk, your computer goes on the blink and the coffee machine has broken down. But what happens when every day is a bad one and your frustration is escalating out of control.

Anger in the workplace is an increasingly common problem according to leading UK HR and psychological health specialist Validium. Calls to its employee helpline have risen significantly over the past year alone ñ not just from those feeling simmering resentment every day but also those suffering at the hands of a permanently angry colleague.

Mike Shaw, Validiumís managing director, said: ìAnger is not always necessarily a problem. It is a normal human emotion and it is perfectly healthy to experience such feelings. But there are occasions when anger can get out of control and becomes damaging as a result.

ìWhen anger leads to aggression, when it seems completely out of proportion with the apparent cause, or when someone seems to be angry all the time it is likely to lead to difficulties in the angry personís life at work and at home.

ìAt times anger can seem so powerful that the individual can feel as if they are controlled by the emotion rather than being able to keep it in check.î

In extreme cases anger can lead to a complete meltdown like Michael Douglasís character in Falling Down, or even assault or murder.

So what can you do to control the rage and stop yourself from turning into the office Hulk? Mike recommends that you first take a long hard look at why you are angry. If you realise that it is because you are just in the wrong job or you have a toxic boss then it might be time to start calling the recruitment consultants and removing yourself from a situation that makes you so unhappy. If that isnít practical, or if every job you have been in makes you feel the same way, then there are a number of practical ways to control your temper.

Mike suggests using the following technique when the red mist starts to descend:

- Stop yourself in mid-thought or action. Recognise that you have become angry.

- Take 4 or 5 deep breaths. Breathe from your diaphragm not your chest.

- Repeat a calming word such as ërelaxí to yourself while breathing deeply.

- Take yourself away from the situation you are in. Go for a walk or go into another room.

- Visualise and focus on a relaxing experience, such as being on a beach.

Taking a problem solving approach to the issue can also help. Think about exactly who you are angry at. Write it down. Write down as many solutions you can think of to the situation that makes you angry. Key to this process is recognising the things that you cannot change ñ for example if the company is in dire straits financially it is unlikely that you will be able to get the pay rise you have been angling for. Dealing with anger is often easier when an individual recognises the things that cannot be changed as acknowledgement is the beginning of acceptance.

Relaxation in any form is also useful in helping to reduce anger and the tendency to be angry. This could include physical exercise, leisure activities, fun times, yoga and meditation.

Mike also suggests sitting back and taking stock of your situation. He said: ìYou should remember that when you are angry it is usually only confined to a small area of your life. Look at the bigger picture and make yourself aware of the large parts of your life where anger is not a problem. Remembering the things that you are good at can be helpful here as self-dissatisfaction can often contribute to anger.î

However if none of this helps, victims should seek professional support. Mike said: ìPeople often find that they are able to analyse and understand their tendency to anger far better when doing it with another person. Talk to a family member, work colleague, partner or spiritual leader. See a counsellor ñ many large companies have access to counselling through Employee Assistance Programmes.î

Useful websites on anger management are: www.angermanage.co.uk, the website of the British Association of Anger Management. Helpline 0845 1300 286. Or www.apa.org/pubinfo/anger.html information on anger management from the American Psychological Association.

For further information on Validiumís counselling services contact Rachel Clark on 0141 271 7147.