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Apr 14, 2022 · Uncontrolled anger can take a toll on both your health and your relationships. Ready to get your anger under control? Start by considering these 10 anger management tips.
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How do you manage anger?
- 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.
- Check yourself. It’s hard to make smart choices when you’re in the grips of a powerful negative emotion. Rather than trying to talk yourself down from a cliff, avoid climbing it in the first place.
- Don’t dwell. Some people have a tendency to keep rehashing the incident that made them mad. That’s an unproductive strategy, especially if you have already resolved the issue that angered you in the first place.
- Change the way you think. When you’re angry, it’s easy to feel like things are worse than they really are. Through a technique known as cognitive restructuring, you can replace unhelpful negative thoughts with more reasonable ones.
- Relax. Simple relaxation strategies, such as deep breathing and relaxing imagery, can help soothe angry feelings. If you practice one or more of these strategies often, it will be easier to apply them when angry feelings strike.
- 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.
Mar 25, 2022 · You could temporarily manage your anger issues by avoiding specific situations or not speaking to a particular person. But you can take control of your emotions by prioritizing anger...
Nov 1, 2017 · While anger is a normal human emotion, misplaced or uncontrolled anger can quickly become problematic. You can learn strategies to help control your anger . Sometimes, though, people need extra help to keep their rage at bay.
