We have a relatively new term to add to our vocabulary: rage applying
TikTok and Instagram are like that advice from an older sibling we never got but always wished for—about work habits and trends. Thanks to that, we now have a relatively new term to add to our vocabulary: "rage applying." Yes, brought to you by the creators of "quiet quitting"!
Both behaviors are symptoms of job dissatisfaction. However, rage-outbursts are the result of accumulated stress, burnout, and frustration at work. The circumstances and reasons behind these outbursts vary.
According to Dr. Carla Marie Manly, a clinical psychologist: "Most rage-driven behavior occurs when individuals channel pent-up feelings of frustration and rage into action. People act out of rage when they feel they have been underappreciated, overlooked, or stuck in a toxic work environment."
Sean Moffitt, CEO and founder of Futureproofing, shares some interesting data from a survey:
- 52% of respondents who had been in their job for three months or less said they were actively trying to leave.
- For those who had been in a job for 3 to 6 months, that figure rose to 59%.
- 74% said they would leave their current job—regardless of how long they’ve been there—within the next six to 12 months. In 2021, only 47% said the same.
But that’s not all; Moffitt goes on to explain the reasons behind those figures:
- Decades of disloyalty and treating employees dispassionately as if they were just another form of capital during economic downturns
- Poor onboarding and orientation for new employees in many workplaces
- Fail to properly value current employees and create incentives for job-hopping
- Disempowering employees by failing to provide them with the tools, authority, leadership, and guidelines they need to do their jobs effectively
You already know where we stand on this whole thing: we say YAASS to applying makeup in a rage, just as we said YAASS to “release your job” last summer —thank you, Beyoncé!
Quitting a job may beneficial, as it can lead to new opportunities with a better work environment and higher pay (which are the main reasons people quit). We can view these not-so-new trends as a result of how the workplace ecosystem and work paradigms are changing, because we Millennials and Gen Zers aren’t afraid to switch jobs. We understand that we are not defined by our jobs, and that there’s more to life than the “grind,” “hustle,” and “killing it” culture.
Let’s face it: capitalism and the stagnant organizational cultures it rewards have failed us, particularly those of us who belong to groups that have been systematically put at risk. We’re talking about people with disabilities, pregnant people, the LGBT community, and, of course, Black, Indigenous, and people of color. Those of us who are at the intersection of these identities have every right to fight our way to the top with all our might!
k the other hand, applying for other jobs is like a second job in itself, since you have to polish up your resume and endure the grind of writing cover letters for each position you apply to—something we all honestly hate, but we’ll talk about that another time.
Whether you choose to act on your anger or not, managing it at work can be difficult, especially if you're dealing with difficult coworkers, an unreasonable boss, or other sources of stress (a post-pandemic reality, looming recession, environmental doom and gloom… #sad). Whatever you decide to do, we've put together some tips based on personal experience and science on how to manage and channel your anger in a healthier way.
Here are 6 ways to manage anger at work:
- Take a deep breath
If you've been triggered at work, the first step is to recognize the situation and try to identify the trigger or source of stress. Becoming aware of your emotions is key to managing them more effectively at work. This is known as emotional regulation; it is vital for our overall well-being, whether at work or elsewhere.
Once you become aware of what is happening inside you, take long, deep breaths into your diaphragm. Oxygenating the brain is a mindfulness technique that has been proven to help calm your heart rate and nervous system, allowing you to view situations more calmly and with less stress
- Remember the effects that anger and stress have on your mind and body:
Understanding the effects of anger on our bodies is essential if we want to become better at managing rage. When we experience feelings of anger or rage, our cortisol levels rise, which can put us in a state of chronic stress, affecting us professionally, physically, and personally. Sustained high levels of cortisol in our bodies signal that we are in a prolonged state of fear or fight-or-flight mode. High cortisol levels can cause anxiety, an increased heart rate, and higher blood pressure, affecting the proper functioning of our nervous system. You get the picture—it’s not a healthy cycle.
What’s even crazier is the link between chronic stress and the formation of new neural pathways in our brains—it can actually rewire our anger circuitry! This means that our ability to regulate our emotions diminishes if we experience ongoing anger and stress at work. We may become less patient and snap over minor things. Just something to think about.
- Talk to someone you trust, but avoid venting too much
Usually, our first instinct is to talk about it with someone we trust when a situation at work upsets us. I say “usually” because there are people who don’t feel the need or find relief in venting and prefer to handle things on their own.
While talking about it can help us let off steam, it’s actually not as healthy as we think. This is especially true if we’re venting to a coworker about work-related issues. This can create awkward situations or overwhelm the other person by dumping all our problems on them. Similarly, chronic venting isn’t helpful when we’re stuck in an endless cycle of repetition and don’t try to understand the root of the problem or focus on solutions.
- Try to figure out the problem
The next step in managing your anger is understanding what triggers it. Is it a coworker? A project deadline? Something at home? Is it general dissatisfaction with your job? Is it burnout?
Once you've identified the cause of your emotions, try to think of ways to avoid those triggers or handle them differently when they arise again. How can you manage stress at work? If certain aspects of your job are causing stress, such as long hours or heavy workloads, try brainstorming solutions with your manager so that together you can find a mutually acceptable solution (and hopefully prevent more situations that trigger anger).
The key here is to determine whether the cause of the anger can be better managed by becoming more aware of it, so as to avoid causing stress to yourself and others. However, the root of sudden outbursts of anger at work can also stem from deeper issues, such as burnout or anger management problems, which require a different approach. In that case, talk to HR and consider seeking professional help. Remember, there’s nothing wrong with therapy!
- Write it down on paper or in an email—just don't send it.
This practical tip doesn't require a great deal of emotional self-control and can be very helpful in the process of better understanding our emotions. Grab a pen and paper or open a blank page on your computer and start writing. Write down everything that happened and everything you're feeling without overthinking it. In the process, you’ll realize your brain’s natural instinct to organize thoughts. Jotting things down not only serves as a way to vent but also allows you to view things from an outside perspective, making it easier to find solutions or understand the root causes of our triggers. Most importantly, though, make sure not to send it.
- Avoid situations that trigger you
If you're feeling angry and find yourself in a situation that triggers your rage, there are several ways to remove yourself from the situation.
Leave the room. If someone is being particularly offensive or irritating, take a break from them by going somewhere else for a few minutes. This can be as simple as walking around the block or getting some fresh air outside.
Another option is to take a complete break from work. Sometimes, taking time off is all it takes to calm down and gain some perspective when things get hectic at work—and we’re not just talking about taking an hour-long lunch break here! It could mean making yourself unavailable during certain hours each day until your emotions have settled enough so you can avoid knee-jerk reactions or impulsive decision-making. This may working remotely or opting out of some meetings.
In conclusion
Experiencing rage and a wide range of emotions is part of the human experience. However, managing emotions at work—especially the uncomfortable ones—can be tricky, as we don’t want them to interfere with our performance, nor do we want to lash out at our colleagues. Those of us who are privileged enough to work remotely can slam our computers shut and let the anger out in the privacy of our homes. Those of us with access to therapy can vent in a safe space—we know that’s another privilege, too.
Managing anger at work is crucial for our overall well-being. Hopefully, you now feel more confident about handling your anger in the office and may even start channeling your anger constructively if that’s what works for you. It’s normal to struggle with managing your anger: we all have bad days, and that doesn’t mean we’re bad people.
With practice and patience—and maybe a beer or two at your next local Fuckup Nights —we can get better at dealing with the stressors in our lives while recognizing the system’s role in all of this.
Written and edited by Raquel Rojas and Shanti Banus.
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