Contrary to common belief, anger is not bad. It is quite normal and healthy. At controlled levels, anger can help you stand up for the things you believe in or even bring out the most honest version of yourself. But how do you deal with anger? How to express it healthily? How can you control anger so that it is not something that affects you in the short or long term?
Take a moment to reflect on your anger problems. Do you overreact when someone interrupts you in a bank line? Does your blood pressure go up every time your kids go against your rules? Do you say things when you are angry that you later regret? Maybe this article is for you.
Controlling anger is easy by following these 10 tips
The uncontrolled anger It can be detrimental to your relationships and your health. Learn ways to manage your anger It will help you control the actions and things you do after that. The following are ten helpful tips to help you control your anger the correct way.
1 – Recognize the increase in anger
We do not promise that you will never be in a bad mood after trying these tips for managing anger. While anger can be difficult to stop once it starts to rise, detecting the feeling can be vital in controlling it. Early identification of the feeling of anger allows you to redirect emotions and thoughts to a more constructive place.
Anger triggers various physical reactions within the body. In the process, it produces adrenaline, a hormone responsible for preparing you to react in response to conflict or danger. When you get angry, you can feel:
- Increased heartbeat
- Clenched fists and gnashing of teeth.
- Accelerated breathing.
- Sweating and shaking
- Raise your voice.
- Be defensive, agile, and argumentative.
2 – Take a step back to control anger
The moment you realize your anger emotions are flaming, you could buy yourself some time to limit your anger response. Taking a step back is an effective measure to control anger. Consider taking a short walk to think about the situation and calm yourself.
You can also try counting to ten as you focus on reducing emotions. Sometimes you just need to talk to someone who was not directly involved in the crisis or conflict that caused the anger reaction. You can reach out to a friend, family member, or even a counselor to verbally express the thoughts that trigger anger.
3 – Solve your anger triggers
According to statistics, there are many reasons behind your angry outbursts. Maybe it’s the stress you’ve been building up from a dysfunctional relationship at home. Maybe it’s because someone at work has been mistreating you.
Things like how people don’t respect your boundaries and boundaries are quick breaches that could blow you up. You may want to reflect on your day and wonder why you have unusual sudden reactions to a particular person or action. Other reasons, such as hormonal imbalances, life frustrations, and pressures, can easily cause mood swings.
Taking the time to identify the root causes of your anger outbursts will give you an edge in anger management.
4 – Learn various anger management techniques
Anger can be very destructive if it is not contained in time and in a subtle way. Managing anger can mean the difference between saving a relationship and destroying it completely. Certain proven techniques for anger management They have been shown to distract or calm people for a considerable period, suitable for processing thoughts constructively.
As stated above, each individual is different. You need to find something that works for you and calms you down to a level where you can think clearly. Some of these helpful anger management techniques include:
- Take deep, slow breaths.
- Exercise and yoga.
- Relieves physical tension.
- Build distractions.
- Sleep enough.
5 – Identify solutions for anger triggers
Many people make the mistake of focusing on the things that make them angry rather than working on a solution to their anger triggers. After identifying what is making you angry, you can write solutions to the problem. For example, does your boss always yell at you and yell at you for no reason? Does your child infuriate you every time you pass his room and it is always messy? Here are some solutions.
You could talk to your boss and express your concerns about how he conveys his frustrations and messages. Close your child’s door to avoid encountering the very things that enrage you. Always remember that angry outbursts don’t work.
6 – Find ways to manage your thoughts
Experts advise against focusing on angry thoughts that are believed to add fuel to your anger, often coined as cognitive thinking. Part of anger management is having positive outlooks on life. Reasoning thus, “I can’t bear it. This kid will drive me crazy ”, it will only add to your frustrations.
Learn to reframe your thoughts and frustrations. Turn your reasoning into something like: “Raising children is a process; Mom said that. You are likely to stay calmer if you focus on the facts without adding distorted exaggerations and catastrophic forecasts.
It might help if you developed a mantra to calm yourself down and reduce angry thoughts. Over time, you will find that logic defeats anger even if it is justified because it clouds judgment. Work on your mind through self-reflection to get a more balanced perspective on life and see how it works wonders.
7 – Try the therapy
In some extreme cases, anger makes you violent, which is unhealthy. Signs like engaging in physical confrontations, breaking objects, putting yourself on the wrong side of the law, and physically assaulting a child or partner are clear indications that you need to see a professional.
Some of these extreme outbursts of anger can be signs of underlying mental health problems, such as bipolar disorder, substance addiction, or borderline personality disorders. You may want to approach a professional to help you deal with extreme anger issues. Your therapist will equip you with stress and anger management skills to control anger and act accordingly.
A professional will also help you understand your anger triggers, where they emanate from, and ultimately manage your anger.
8 – Learn to control anger during confrontations
In most cases, anger arises when confronting others about events, problems, or complaints. How do you address your concerns while limiting the chances of triggering your outburst of anger? You may want to learn to converse and address these nagging concerns in a productive way.
For your part, you can help prevent an escalation of the confrontation by avoiding words like “always” or “never”, which often provoke more anger in a conversation or obstruct the other party from believing that a situation can change.
Letting go of grudges and resentments can help you control your anger
Experts recommend letting go of grudges and resentment that make it hard to control pent-up anger. Learn to cultivate positive vibes and humor to avoid provoking outrage. Avoid sarcastic and harsh humor at all costs.
Consider your time. After a long day at the office, the last thing you want is to argue with your spouse over the dishes. Be smart about the way you approach arguments by not bringing up issues and talk times when the other party is in a bad mood.
Find the perfect places and times to talk about sensitive topics. Working to achieve a compromise in a mature and healthy way fosters positive emotions among the parties involved in the discussion.
9 – Improve communication skills
Anger tends to fuel under-thought reactions that lead you to jump to conclusions where most of these conclusions are highly inaccurate. If you find yourself in a heated conversation, master your mind to slow down and keep your mouth shut. This answer will help you think about your answers.
You’ve probably been in a heated conversation where you blurted out something hard that you can never take back from. Pay attention to what you say to the other person before responding. Be compassionate and try to understand what is causing your anger.
Imagine this; You are probably different from your partner in that you love your space and freedom, while your spouse believes in greater connection and closeness. If you approach the argument angrily, you can paint your partner as a jailer or a choker around your neck, which is not true. Practice effective communication skills.
Conveying messages effectively will help your partner see life from your point of view. While it’s natural to get defensive when criticized, calm down and listen before boarding. You could ask for a break to think about the other party’s points and prevent it from turning into something disastrous.
10 – Change the channel to control your anger
Do you feel like the only thing that will make you feel better during an argument is hitting your friend’s face? No, that’s just adrenaline talking. Instead, go home and channel these emotions into distractions in your normal routine.
Consider deep cleaning the bathroom, playing with the kids, or baking that cake you’ve always wanted. Distract your mind from doing the harmful and watch your body and brain calm down.