(This post is part of an ongoing “Give Yourself a Break” series)

A mild-mannered, well-intentioned employee can be unwillingly transformed into the embodiment of bad behavior when the right amount of stress and frustration are dumped into the mix of a day at the office. Sound familiar? Chances are, you’ve witnessed a multitude of meltdowns in your day and had a few lapses in emotional restraint yourself. Today, make a commitment to never be that person!

I know, we’re humans and some reactions just can’t be helped, right? Wrong! There is plenty you can do to prevent an stress-fueled outburst on the job.

Allow to me to pose a question: been in a relationship before? Even if not, you’ve heard of the things that constitute a relationship and how trouble in paradise cruises in when arguments spark and flame. “Relationship experts” suggest time and time again that the best way to avoid the perfect storm and ensure smooth sailing is to take a split second to reflect when we begin to feel anger. Follow on that note, think of your time behind the desk as a relationship with, well… yourself.

When the flame of frustration begins to kindle deep down inside, mentally hit on the following 5 points.

Stop, drop, and think. Stop plugging ahead, drop what you’re doing, and understand the situation that is causing you to feel like you’re about to lose it.

Remove yourself from the situation. Go outside and get a breath of air, walk down the hall, visit the restroom (anything to physically move your focus elsewhere.)

Visualize what the situation would be if you were to inappropriately burst out. Quite often, the potential embarrassment will stop you from going over the edge.

Write down why you became angry. Writing down our emotions can be very beneficial; this is why diaries are therapeutic.

Resolve to make it through the rest of the day without negative emotions and reward yourself with exercise or a similar, healthy activity which helps to stimulate decompression.

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