Anger management refers to a process and can help people identify stressors. People learn steps to help them stay calm in anger management. They may then handle tense situations in a constructive, positive way.
Well-managed anger can be a useful emotion that motivates you to make positive changes. On the other hand, anger is a powerful emotion and if it isn’t handled appropriately, it may have destructive results for you and those closest to you. Uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self-harm.
Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” but it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.
But when left unchecked, angry feelings can lead to aggressive behavior, like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being.
Anger becomes problematic when it’s felt too often or too intensely or when it’s expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.
🔎Explore what’s really behind your anger
If you find your irritation and anger rapidly rising, ask yourself, “What am I really angry about?” Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.
🤔Be aware of your anger warning signs
While you might feel that you just explode into anger without warning, there are in fact physical warning signs in your body. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control.Pay attention to the way anger feels in your body. For example, breathing faster, headaches, seeing red.
📃Identify your triggers
Stressful events don’t excuse anger, but understanding how these events affect you can help you take control of your environment and avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings.
😌Learn ways to cool down quickly
Once you know how to recognize the warning signs that your temper is rising and anticipate your triggers, you can act quickly to deal with your anger before it spins out of control. There are many techniques that can help you cool down and keep your anger in check.
- Focus on the physical sensations of anger. While it may seem counterintuitive, tuning into the way your body feels when you’re angry often lessens the emotional intensity of your anger.
- Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.
- Get moving. A brisk walk around the block is a great idea.
- Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.
- Slowly count to ten.
🛀Stay calm by taking care of yourself
Taking care of your overall mental and physical well-being can help ease tension and diffuse anger problems.
- Manage stress. If your stress levels are through the roof, you’re more likely to struggle controlling your temper
- Get enough sleep. A lack of sleep can exacerbate negative thoughts and leave you feeling agitated and short-tempered. Try to get seven to nine hours of good quality sleep.
- Exercise regularly. It’s an effective way to burn-off tension and ease stress, and it can leave you feeling more relaxed and positive throughout the day.
😄Use humor to relieve tension
When things get tense, humor and playfulness can help you lighten the mood, smooth over differences, reframe problems, and keep things in perspective. When you feel yourself getting angry in a situation, try using a little lighthearted humor. It can allow you to get your point across without getting the other person’s defenses up or hurting their feelings.