How to cool your rage at work

Dealing with workplace struggles can take a toll on your mental wellbeing, so find out how you can redirect that negative energy into a positive change.

You dramatically storm into your boss’ office, tell him all the things you’ve been wanting to say for years, end your speech with “I quit” and slam the door behind you as you walk out feeling triumphant and empowered.

It might work in the movies, but in reality, you will probably just end up regretting your actions, realising there was a better way of handling the situation even if resignation is the right step. The ICHAF Training Institute has given some valuable advice when it comes to rage quitting.

Redirect your rage

It might be tempting to barge into your boss’s office to quit when something at work triggers you or to send an all-caps email stating you quit, but rather than give into a knee jerk reaction, try to redirect your attention. Go for a walk or even just step away from your work environment to gather yourself. Indulge in your favourite snack or even practise deep breathing. Distract your mind with something you enjoy to help remind yourself that this situation is temporary and will pass. Once you are calm again, make a note of the situation that made you upset.

Plan your exit strategy

Put together a plan of action before heading for the door. Refresh your CV, update your LinkedIn profile and start applying for jobs that fall in your specific line of work. Don’t just apply for anything and everything,  because you want out. Make a move that will not only be good for you, but for your career too.

Don’t burn your bridges

Having good, reliable references on your CV is a golden opportunity for your potential future employee to get a positive review of your work. Rage quitting never looks good on a CV and the last thing you need is an old employee singing insults about how you quit at the drop of a shoe. Rather try to speak to your boss about the toxic environment and hopefully, raising awareness of this problem will result in some changes in the workplace.

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