In your experience why do people say, "I'm not yelling at you"

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Because they are yelling at you. It’s like when people start sentences with “I’m not racist, but…”

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You mighta got yelled at.

If it’s not in response to someone saying “lower your voice,” or “why are you yelling,” then it’s meant to lessen the sting and indicate they are not angry. But the mere fact that they think what they said could be construed as anger implies some subtext of at least an acknowledgement that they think some people would yell in this situation. An example that comes to mind is being corrected versus reprimanded, akin to “I’m not mad I’m just disappointed.”

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Because they’re frustrated and the target of their ire isn’t getting it and the person is out of ideas for clearly communicating the issue.

The other person was trying to communicate to me to calm down and I had a misunderstanding about an assignment. I probably didn't communicate it super well and I really can't remember whether he told me explicitly that we obviously don't expect you to take on that type of assignment I don't know I'm just having such a rough time communicating in the office for some reason.

Usually because someone has just said to them "stop yelling at me."

I didn't say that

Okay, just read OPs comments, and OP it may be because you were yelling or said something like “I’m getting yelled at for…” or “I’m in trouble for…” It sounds like they may have said this to deescalate you. Take a walk, deep breaths, no more caffeine for you, and remember this is just a job, not personal

Bring too much emotions to work it's something I'm working on

I sometimes say it when I need to be critical of someone for doing something stupid, but I want to let them know it’s not that I’m angry with them long term or holding it against them.

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