Anger is a powerful emotion that can cause problems in relationships and work. If you struggle with a tendency to fly off the handle, working on anger management techniques can help.
A healthy level of anger is normal, but constant anger can lead to stress and other health issues like heart disease. Use the following tips to learn how to manage your anger:
Listen to Music
Calming your mind, body, and emotions can help you feel more in control. You may also use comedy to lighten the mood and reduce tension, but avoid sarcasm because it can be hurtful. You may learn more about controlling your anger by taking online anger management courses.
Identifying the things that trigger your anger can help you plan accordingly. For example, if long lines or traffic jams shorten your fuse, you can anticipate them by leaving early or listening to soothing music on your phone.
Anger management worksheets and workbooks can help identify anger triggers and develop effective coping strategies. You can find these online or through therapists and counselors. Anger management manuals are more comprehensive and provide step-by-step instructions and strategies for managing anger.
Go for a Walk
It may be time to seek counseling if your anger interferes with your career, relationships, or mental health. Chronic anger zaps energy, clouds thinking, and erodes relationships. Expressing your feelings healthily is important, but aggressive behavior is not the answer.
Anger can be a positive emotion that motivates you to stand up for what’s right or create social change. However, it’s crucial to recognize the physical warning signs that your temper is boiling so you can calm down before you explode.
Practicing self-soothing techniques regularly can help you manage your anger. Try listening to calming music, looking at a favorite photo, or stretching and massaging areas of tension. Combining these activities can help you relax and cool down quickly to approach situations.
Eat a Healthy Snack
Anger is a natural feeling that lets you know when someone or something has interfered with your goals, hurt you, or go against you. It can motivate you to stand up for yourself and others, but it’s also dangerous when you lash out or hold in a rage. Uncontrolled anger can lead to negative health consequences, including digestive issues, headaches, high blood pressure, and sleep problems.
Anger management strategies can help you get your temper under control and stay healthy. Taking a walk, practicing relaxation techniques, and eating a nutritious diet are just a few of the things you can try to eliminate your angry feelings and improve your mental well-being.
Angry thoughts are often based on false assumptions. For example, you may think that the world is unfair or that your partner always gets up too early for dinner. You can change these irrational beliefs by replacing them with more realistic ones.
Talk to a Friend
A supportive person can help you understand and process your anger. They can also give you the tools to address underlying issues that trigger your anger. For example, if someone’s insensitive actions make you mad, ask them to change their behavior or find a different way to communicate.
Venting to a friend can help you feel better, but avoid using your friends as a sounding board for every problem. Blaming others, throwing insults, or using sarcasm only escalates anger and can hurt feelings.
It’s important to remember that you cannot think clearly when you’re angry. Responding in this state only leads to escalation, so it’s best to step back from the situation and return to it when calm. Practicing relaxation skills like deep-breathing exercises, visualizing a relaxing scene, or repeating calming words can help.
If you frequently feel overwhelmed or angry, it may be time to seek help. Anger management techniques are designed to change the way you think and behave so that you can control your anger better.
For example, identifying negative thoughts that fuel your anger is important. Common examples include: blaming others; judging others; rehashing things that upset you over and over even after the problem has been resolved; and collecting straws (collecting small irritations until you reach your boiling point).
Once you know what triggers your anger, you can either avoid those situations or change your thinking so they don’t bother you as much. Exercise is also an effective tool for anger management because it helps to relieve stress and promotes healthy emotional responses.