Anger Management: 10 Tips To Control Your Anger

Neha Mehta
General

12 Jan 2021
Tip To Control Your Anger

Anger is a powerful emotion that can occur from feelings of hopelessness, hurt, annoyance, or despair. It can be a good or bad thing, it depends on how it is expressed. It is a good thing when it motivates to find solutions to problems.
It is a bad thing when anger becomes excessive, then it increases blood pressure and causes physical changes. These can make it difficult to think directly and harm your mental and physical health.

Do you know what are the dangers of unexpressed anger?

  1. This causes anxiety and depression
  2. Disrupt relationships
  3. Affect thinking and Many different relaxation exercises, behaviour patterns
  4. This creates a variety of physical problems
  5. Digestive problems
  6. Heart problems
  7. Skin disorders
  8. High blood pressure

Anger management is a skill that everyone can learn, but it does not mean to be angry. It involves learning how to recognize, confront, and express your anger in healthy and productive ways. 

10 Anger management tips

An angry girl standing with the wall

The following are the tips that can help you to manage and control your anger

1. Think before you speak

One of the best strategies is to take a pause before you respond because it's easy to say something that will later regret you. If your heart is pounding, and you are screaming at your friend, family member, then you should avoid saying and doing that will regret you later. 
2. Identify the triggers

If you are in the habit of losing your temper, then review the conditions that trigger your anger. Long lines, traffic jams, unsightly comments, or extreme fatigue are some of the things that can increase your anger.  You should trigger the things that increase your anger instead of blaming people or external circumstances for your inability to keep calm.

3. Evaluate your anger

You should evaluate your anger if your anger is friend or foe before you take steps to calm yourself. If your anger is helpful, you can move forward by changing the situation rather than changing your emotional state. 

If your anger is causing distress or damage to your relationships, then your anger is a foe. Some symptoms of this type of anger include feeling out of control and later regretting their words or actions. In these situations, you should make sense to work to deal with your emotions and calm yourself.

4. Recognize warning signs

 If you feel that your anger kills you in an instant, and you become calm to furious in a heartbeat. These are the warning signs that your anger is increasing. By identifying them early you can take action to prevent your anger from reaching the boiling point. The signs can be that your heart beats faster, and you feel your face hot. So you should pay attention to how you are feeling, and you should recognize the warning signs, and then you should take immediate action to prevent yourself from bigger problems. 

5. Step away

If you try to win an argument or keep it out in an unhealthy situation will only provoke your anger. Then one of the best things is that you should remove yourself from the situation that is increasing your temper. And when you need to step away, you should explain that you are managing your anger and not trying to dodge difficult topics. If there is someone with whom you get into heated disputes regularly, then you should try to solve the problem when you're both feeling calm.

6. Talk to a friend

If there is someone who has a calming effect on you, then you should talk and express your feelings towards that person. If you are going to talk to a friend, you should make sure that you are working on developing solutions or reducing your anger. Sometimes it is also found the best strategy to talk about something other than the situation that is causing you to feel angry.

7. Get moving

Anger gives you a rush of energy and so on of the best ways to increase good use is to engage in physical development. You should go for a walk or hit the gym doing workouts that can take away the extra stress. Regular exercise not only helps you to reduce stress but also improve your frustration tolerance. Additionally, exercise allows you to clear your mind, and to have a clear outlook of what was bothering you. 

8. Focus on relaxation

There are many relaxation exercises that can help you to reduce anger, but the key is to do what works best for you. Breathing exercises and progressive muscle relaxation are two common strategies to reduce anger. However, it is important to note, firstly you will find that these exercises are not effective. 

You may question that they are going to work for you, but with regular practice, they can become your strategy for anger management. 

9. Explore your feelings

You should explore your feelings to be hidden under your anger. Anger is a protective mask to help you feel more painful emotions, like sadness, embarrassment, and despair. For example, when someone gives you feedback that is difficult to hear then you can hit out of anger because you are embarrassed. But you should try to get to the root of the problem instead of criticizing the other person.

10. Don't hold a grudge
Forgiveness is a powerful tool because if you can forgive the person who angered you, then you can learn from the situation and strengthen your relationship. If you hold a grudge for a long time and allow anger and other negative feelings to eject positive feelings, then you can be swallowed up by your own bitterness or feeling of injustice.
Conclusion:

Anger is a common emotion that everyone experiences from time to time. While aggressive behaviour can meet your needs in the short term, there can be long term consequences. Your words can cause permanent damage to the relationship or even lead to its demise. If you find your anger turns into aggression or dissatisfaction, then you need to find healthy ways to deal with anger. If these tips do not help, consider talking to a psychologist. A mental health expert or therapist can help you to work through the underlying factors that can contribute to controlling your anger and other emotional issues.

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    Neha Mehta

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