While anger is a perfectly normal, healthy emotion, it can create big problems for you and those around you if it goes out of control. Chronic anger can have serious consequences for your relationships, your health, and your state of mind. Given below are some tips that you can use to manage and control anger:
Think before you speak. In the heat of the moment, it is normal to get angry and say things you will regret later. So it helps to take a few moments to collect your thoughts before saying anything.
Take deep breaths. Deep, slow breathing helps control tension. Breathe deeply from the abdomen, getting as much air as possible into your lungs.
Get some exercise. Physical activity is very helpful in reducing stress that can cause to make you angry. If you think your anger is escalating go for a brisk walk or run or do some other physical activity to burn energy.
Practice relaxation exercises: When your temper flares, use relaxation exercises to control it. Practice deep-breathing exercises, imagine a relaxing scene, or use positive affirmations. You might also feel at peace by listening to music, writing a blog or doing a few yoga poses.
Use logic. Even when it is justified, anger can quickly make you irrational. Remind yourself that everything happens for a reason and the world is not out there to get you. You are just probably experiencing a rough patch of life. Do this every time you start getting angry, and you’ll get a better perspective of life.
Identify situations that trigger anger. Stressful situations are no excuse for anger, but understanding how these situations and incidents affect your mood will help in avoiding unnecessary aggravation. Do you get into problem every time you go out for drinks with certain friends? Or does the traffic on your daily commute makes you stressed? Think about how you can avoid these situations or look at them differently do they don`t provoke anger.
Get support from others. Discuss and get support from close friends and family members. Talk through your feelings and emotions try to work on changing your behaviors.
Don’t hesitate to seek professional help. Learning to control and manage anger is not easy at certain times. Consider seeking help if you believe your anger is going out of control and creating problems for you and those around you.
The Family Enhancement Centre runs Group and individual counselling programs for Anger Management in Mississauga, Brampton, Niagara & Orangeville.