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Apr 14, 2022 · Learn how to deal with anger in a positive way with 10 simple strategies from Mayo Clinic. Find out how to control your temper, communicate effectively and avoid common anger triggers.
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How do I Manage my anger?
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How does anger management work?
- Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
- Consider Whether Your Anger Is Helpful or Unhelpful. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy.
- Recognize Your Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
- Step Away From the Triggering Situation. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.
- 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.
- 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.
Feb 23, 2024 · Learn how to cope with your emotions, break the anger cycle, and develop skills to manage your anger. Find out the signs of a serious anger problem, the best strategies and methods, and the resources to help you.
Apr 21, 2021 · Manage angry thoughts: Try reframing your anger in ways that help you change the things that are bothering you. 3. Speak up for yourself: Practice being assertive, negotiating for yourself, and ...
Mar 25, 2022 · Learn how anger affects your brain and body, and how to express it in healthier ways. Find out about anger management techniques, such as breathing exercises, guided imagery, pep talks, exercise, and more.
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related to: anger management techniquesVeterans share their experiences with frequent anger and how they found support. Take the next step and learn about treatment options for anger.
9.0/10 (101 reviews)
Print-On-Demand training materials kits, ordering is fast and easy. Download a free sample. Customize The Content To Make The Training More Relevant To Your Audience.
