For Sadness

1. Be Sad

Don’t force yourself to be happy. As long as you get the work done, no one will notice. You can write down your sad thoughts in an email to yourself or bring a stress relieving toy to work. It’s important not to hold your sad thoughts, let them out. Otherwise you might let it out towards someone else, not responsible for your sadness. 

2. Self-Care

Put together a self-care kit and carrying it to work is important. The kit could involve scented hand cream, favourite magazines or novels and a few bags of your favourite beverage and photos of someone you love. 

3. Eat Well

Feeling sad might prevent you from eating. But a mind running on an empty stomach will just make matters worse. So make sure to grab a bite and a healthy one!

4. Keep Unhealthy Co-workers at bay

Keep people who demand too much time and energy at a distance. Maintain healthy boundaries. Use email to skip face to face conversations. 

5. Ask For Help

If you feel overwhelmed with your sadness, ask for help from a trusted colleague. A shoulder to cry on is always healthy.

For Anger

1. Think Before You Speak

In the heat of the moment, one can say things one cannot take back later on, now matter how hard one tries. So whenever you detect anger bubbling up inside of you, just about to come out, take a deep breath couple of times. Pause. Don’t vomit whatever comes to your mouth via your mind. 

2. Once Calm, Express Your Anger

When you’ve regained your calmness, state your concerns in an assertive and non-confrontational way, without hurting others or trying to control them. 

3. Exercise

Regular physical activity like running, jogging, skipping and what not, can help reduce the stress that later manifests itself as anger. So whenever you feel yourself piling up anger in a corner, waiting to explode, exercise!

4. Timeouts

Timeouts aren’t only for kids playing hide and seek. Give yourself short breaks during the day so that you can catch your breath and pull yourself together for the stress that is about to come your way. 

5. Work On Finding Possible Solutions

After you are done feeling angry, instead of continuing to mull over the feeling, identify what triggered you in the first place and come up with possible solutions to address the same. Just expressing your anger will not help you, you’ll have to protect yourself from future triggers by identifying and addressing them right now.