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Nov 2, 2023 · The best method for managing anger is to create an anger management control plan. Then, you'll know what to do when you start feeling upset. The following are 11 strategies to manage anger and to include in your anger management control plan.
Feb 23, 2024 · Anger management treatment helps people lead a full, happy, and healthy life (Karmin, 2017). This article provides tips, techniques, and strategies taken from anger management therapy. It also introduces exercises and activities to take charge of emotions and keep anger under control.
- Count down. Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
- Take a breather. Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
- Go walk around. Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
- Relax your muscles. Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
- Relaxation. Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation.
- Cognitive restructuring. Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts.
- Problem solving. Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it’s a healthy, natural response to these difficulties.
- Better communication. Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you’re in a heated discussion is slow down and think through your responses.
Jul 12, 2023 · In this article, we’ll break down the psychology behind anger management and how anger management therapy works, and share interventions you can use to help clients develop their anger management skills and awareness.
Aug 28, 2022 · Anger management is a way to lessen the effects that anger has on you. Anger is a normal reaction and feeling, so you can’t make it go away. But you can learn to manage it better.
Mar 19, 2024 · Anger management therapy techniques can involve understanding your triggers and responses to anger, learning strategies to manage or diffuse it, and changing thoughts and attitudes related to anger. Engle outlines some of these techniques below.
