The first step for me is to understand why I am angry and to analyse if my anger will help the situation; most times, I realise it won’t. If your anger is directed towards a senior, wait before you explain your point of view. If it is towards a co-worker, ask them questions about their point of view, and if it is a junior, tell them to talk to you later about the issue. When I find myself in a particularly heated up situation, I take deep breaths and mentally rehearse my reply before voicing it. Lastly, while wrapping up work, note down your stressors for the day and steps to be taken towards tackling them in a diary. Then remind yourself that you will   only look at it tomorrow.

Neha Bhide, advocate, Bombay High Court

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What the doctor calls for  

The solutions lie in the correct way to look at a stressful day. Realise that it was not a ‘bad’ day at all. Just a day full of challenges. Remember to take a few days off every month. Some moments of solitude every day are necessary for self-introspection and to understand where your anger stems from. I would also suggest spending a few minutes exploring spirituality in whichever sense suits your belief system. Most importantly, as a doctor, my advice would be to never resort to substance abuse. Alcohol or cigarettes may temporarily alleviate your mood and help you relax, but it is a recipe for addiction.

Dr Pranav Kodial, ophthalmologist

The art of letting go 

My ­mantra is to remind myself of the core values that drive my work. While interacting with individuals who are dealing with personal bereavements, I remind myself that the goal is to alleviate their pain and not focus on my internal frustrations. Keep in mind, you need to get through the workday with your colleagues, irrespective of the conditions. Never talk down to a junior at work; the best results come out when you keep your cool while providing constructive criticism.  I am an animal lover, and spend some moments between work interacting with my furry friends. Pick up a noble cause outside work and dedicate your free time towards it.

Sudhir Kudalkar, Senior Police Inspector, MHB Police Station, Borivali West

Taking your time 

. Practice the concept of delayed response. When you notice that you’re losing your temper, announce it to the concerned individuals and ask them if you can 
come back to the conversation later.

. Not following up on the issue at hand can lead to a build-up of unresolved issues that can manifest as anxiety and worry. 

. Build a resilience cushion — a bunch of thoughts that you can fall back on in moments of rage or stress that will remind you what you have to be grateful for.

. Do not overstimulate your mind with cognitive data at work in the pursuit of managing everything. Leave room for thoughts that do not hold productive value.

Suchitra Inamdar, psychotherapist

Venting out to a coworker can help alleviate pent-up stress 

Drawing boundaries 

. Have a venting space at work. Let it out, and don’t carry it home.

. Prolonged frustration can put your body in a heightened nervous state. Take breaks to get your body to a baseline state.

. Grounding exercises like counting down from 10 in your mind and visualising your happy place can help you feel calmer during bursts of frustration and anger. 

. Have a clear boundary of work hours. Do not entertain work related thoughts past your deadline.

. Organise your workplace. A clean workplace reflects a clean mind.

Dr Vidhya Nair, holistic psychologist