Does your anger dominate your life? Do you piss off when your remote battery is over? How to control anger is a skill. It takes patience, time and practice to tame your temper.
The following are 13 useful ideas that you may want to to add your anger management goal. These tools will allow you to manage and control your anger.
Overview of Anger
Anger, sometimes known as wrath or rage, is a powerful uncomfortable, and non-cooperative emotional state caused by an incident, hurt, or threat. Modern psychologist considers anger as a normal and mature emotion, that sometimes fruitful for survival. But rampant anger affects the physical and psychological state of a person.
People become angered while they think they or someone they care about has been mistreated when they are sure of the exact nature and sources of the distressing incident when they consider someone else is to blame, and when they believe they can still influence or handle the crisis.
For example, if a person’s car is damaged, they will be agitated if it was caused by someone else but sad if it was caused by situational factors or guilt and shame if they were directly responsible.
The source of an angry person’s rage is frequently found in a deliberate, intimate, and controllable characteristic of another person’s actions. For example, you can shout out at your mom for the excessive sugar in your tea but can’t show your temper before your boss for increasing your salary.
Michael C. Graham, a psychotherapist, defines anger as our expectations and preconceptions about the situation. Graham states anger almost always results when we are caught up “… expecting the world to be different than it is”.
This Is How Uncontrolled Anger Can Harm Your Life:
The continuous stream of stress hormones and related metabolic effects that happen with uncontrolled anger can sooner or later damage a broad range of biological functions. Some of the health problems that have been linked with unmanaged anger include Headache, insomnia, anxiety, depression, digestion problem, heart attack, eczema, stroke, etc.
So, Here’s The Best 13 Tips to Control Your Anger:
Learning to control anger begins with noticing that you have a problem, identifying when your anger is getting out of hand, and then looking for help. Some physical signs of anger are the following-
- clenching your jaws or grinding your teeth
- stomach ache
- increased and rapid heart rate
- sweating, especially your palms
- feeling hot in the neck/faceshaking or trembling
Emotionally you may feel:
- Like you want to get away from the situation
- sad or depressed
2. Understanding Anger:
Before you look for new ways to calm yourself down, consider whether your anger is a friend or an enemy. If you are watching someone’s rights being violated or if you are in a terrible situation, your anger can be useful. If, on the other hand, your anger is causing you distress or ruining your relationships, it could be an enemy. In this situation, it makes sense to work on handling your emotions and calming down in these situations.
3. Take a Break :
Take a step back from the angry circumstance (if possible). In a crisis, especially during a heated argument or an angry outburst, it is better to take a break and walk away from the situation for a while. It allows the individual to relax.
4. Count Down:
Start counting down (or up) to ten. Start at 100 if you are truly insane. Your breathing rate will calm and your anger will likely decrease in the time it takes you to count.
5. Repeating Mantra:
Repeating a calming phrase might help you express unpleasant emotions like anger and irritation more easily. When you are feeling overwhelmed by a circumstance, slowly repeat “Take it easy” or “Everything’s going to be all right.” If you want, you can say it out loud, but you can also say it silently or in your mind.
6. Take Deep Breath:
Deep breathing is one of the most effective methods for reducing stress and frustration. This is because deep breathing sends a signal to your brain to relax and calm down. This message is then sent to your body by your brain. You can do the exercise either sitting or lying down.
- To start, put one hand on your belly and the other on your chest.
- Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
- Hold your breath, and silently count from 1 to 7.
- Breathe out completely as you silently count from 1 to 8.
- Try to get all the air out of your lungs by the time you count to 8.
- Repeat 3 to 7 times or until you feel calm.
Notice how you feel at the end of the exercise.
7. Find Immediate Solution:
Rather than concentrating on what made you angry, focus on making decisions and solving problems. Remind yourself that shouting will not solve anything and may even make the situation worst. For example, suppose, you have missed the train to go to your workplace. And then you have started blaming yourself. Instead of it, you should start finding other ways to reach there.
8. Play the Opposite :
“One of the quickest ways to change a painful feeling is to act the opposite. Smile instead of frown. Speak softly rather than loudly. Relax instead of tightening. Disengage rather than attack. Empathize rather than judge,” says authors Matthew Mckay and Peter Rogers of The Anger Control Workbook.
9. Do Excercise:
Regular exercise can greatly help in the reduction of stress, which can result in anger. Go for a quick walk or run, or spend a bit of time doing other fun physical activities if you feel your anger is mounting.
10. Find Alternative Channel:
Changing the channel in your head and focusing on something else entirely could be the most efficient tool to relax. For example, you can clean your room, paint, dance, play any musical instruments, sing, weed the garden, play with kids, and so on.
Forgiveness is an incredibly useful tool. Allowing anger and other bad emotions to overpower positive emotions might lead to you being carried away by your anger or sense of unfairness. However, if you can forgive someone who has offended you, you may be able to learn from the situation while also boosting your relationships. So, Forgive others and most importantly to yourself.
12. Talk to a Friend:
Do not dwell in the circumstances that enraged you. Talking with a trusted, supportive friend who can provide a different view of the situation can help you evaluate what went wrong.
13.Write a Note:
Write a letter or send an email to the people who has angered you. Then delete it. Often, all you want is to express your emotions in some way, even if it is in something that will never be found.