AAnger is an emotion that can range from mild irritation to intense rage. Being unable to control your anger outbursts can lead to a variety of problems, like damaging your relationships with your family, friends and partners or create problems at work. Moreover, some studies have found that experiencing anger on a regular basis and for a long term can lead to developing health problems. However, bare in my mind that managing your anger does not mean never getting angry. Managing your anger includes learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger can result in aggressive behaviours, like damaging property or yelling at people. Anger can become an issue when experienced too often and very intensely or when it affects your social life and interactions with those around you. For this reason, learning how to control and express your anger in a healthier way is very important and beneficial.
Identify triggers
Recognising what triggers your anger can help you plan your day accordingly. If you know beforehand that you will be in a situation that can make you lose your temper like long queues or traffic jams, you might practice some anger management techniques before you encounter those circumstances. This will help you express your anger in a healthier way.
Evaluate your anger
While it is a good thing to try to control your anger, it is good to explore whether being angry in that situation is good or bad. For instance, If you witness someone being discriminated then standing up and showing your frustration might be helpful. However, if showing your anger causes distress to those around you, then your anger is not constructive.
Recognise the warning signs
When you are starting to get angry, there are certain changes that happen to your body that is beneficial to recognise early. Those signs can include your heart beating faster, clenching your fists or cognitive changes like your mind is racing.
Step away from the situation
If a situation is making you angrier then it is good to step away from it and try to calm yourself. For instance, If you find yourself in a heated argument and you feel that you are going to explode, just leave the room and go somewhere you can relax.
Talk to someone
Talking to someone can make you feel calmer and can make the problem feel lighter. However, when talking to that person ensure you are trying to develop a solution or reducing your anger and not vent about the situation as that can lead to anger increasing.
Release your anger doing an activity
When you are angry you experience an energy rush, so a good way to release that rush is doing a physical activity. It can be something simple like going for a walk or jog or going to the gym. Certain types of exercise like aerobic can help you reduce your stress and frustration.
Change your thoughts
When you find yourself thinking about things or situations that increase your anger, reframe your thoughts. Instead of adding in catastrophic predictions or distorted exaggerations, try to think something positive. Moreover, reminding yourself to remain calm over and over again can reduce angry thoughts.
Practise relaxation techniques
Relaxation techniques are very helpful in reducing anger and stress. Most common techniques that are used are breathing exercises and muscle relaxation. Though, you can choose whatever works better for you.
Create a ‘’Calm down’’ kit
A Calm Down kit is a useful tool that can help you manage your anger. Your Calm Down kit can include things that make you feel more relaxed, like scented candles or your favourite candy. It can also be relaxing music or guided meditation. This is a way of learning how to control your anger in a healthier way. This tool can help you practise how to control your anger in a healthier way.
If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive manner. Talk to your doctor about your anger management issues if you need more assistance.
Samaritans
116 123