If you are prone to frequent anger outbursts and find that the smallest things set you off, then you need to learn anger management. According to clinical psychologists. Uncontrolled anger can probably cause arguments, physical abuse, physical fights, assault as well as self-harm. Untamed anger can wreak havoc in your life, damaging your personal relationships and even stunting your career growth. Let’s not sugar-coat it: no one likes a person who is always angry, ready to explode at the slightest provocation. If you are short-tempered and realize that you need to keep your temper under check, then it’s time to practice some anger management techniques. If you are ready to take that step towards controlling your anger, then read on to learn the ten methods that you can use to effectively control your anger suggested by registered psychologists.
1. Verbalize It
Your anger, much as it might seem otherwise, does not really come out of nowhere. It is seething inside you, building up slowly, and reaches a breaking point where it erupts like a volcano. While you might recognize that you are getting angry, the other person (your friend, spouse, or colleague) will not necessarily be aware of it. So the best thing to do here is to verbalize it. Let them know that you’re getting upset with the situation and would like to break off from it. You can then go somewhere private to calm yourself down. Once you’ve got your temper under check, go back and have a civilized conversation about the issue and try to resolve it amicably.
2. Write It Down
There are a hundred things going on in your mind. In your state of anger, it seems like everyone is against you. You are right and they are all wrong. But is this really the case? Is everyone in the world out to get you? The next time you find yourself in a blood-boiling rage, instead of yelling or breaking things, try jotting down what’s making you angry. Write down the cause of your anger, how you think it can be resolved, and whose fault it is. Be honest with yourself. While your feelings and unreasonable accusations might make total sense in your head, writing it down and reading it later will help you realize how unjustified and misdirected your anger was.
3. Practice Meditation and Deep Breathing
Controlling and managing your anger is crucial to your physical and mental wellbeing. There is evidence that you can control your temper just by controlling your breathing. Anger can have an immediate negative impact on your body. This is why it feels like you’ve lost all sense of reasoning and that all that’s left is bubbling, uncontainable rage. When you feel your temper rising, try taking slow, deep breaths. This will help calm your body by slowing down your heart rate, sending enough oxygen into your system to clear the haze, and will help make you see things clearly.
A long-term solution to anger management is to practice meditation. Some famous psychologists suggest take meditate for an hour daily. Do it whether or not you feel a difference. Meditation does not give immediate results. What it does give is long-term solutions, enhancing the quality of your life.
4. Realize That Anger Is a Crutch
Many people are under the false assumption that their anger is a ‘weapon’ or ‘tool’ that they employ to get things done. The blatant truth is that anger is a crutch; it is an ugly emotion that overpowers you and makes you do things that you later regret. When anger takes over, it controls you and not the other way around. Realizing this crucial fact will go a long way in helping you control your anger.
Just like a smoker tries to quit the bad habit, so must a short-tempered person try to quit their anger.
5. Redirect Your Anger
Find a physical activity to take your anger out on. For instance, punching a boxing bag can be the perfect outlet for all that rage that’s trapped inside you. Also, when you physically exert yourself, you are less likely to get angry. Exercising releases endorphins (the happy hormone) which helps put you in a better state of mind, and makes you less prone to anger.
6. Get Adequate Sleep
When you don’t get enough sleep, both your body and mind are compromised. This leaves you feeling cranky and irritable, two emotions that are catalysts of anger. So ensure that you are well rested, always.
7. Refine Your Vocabulary
One of the most distinguishing characteristics of angry people is their way of thinking. They use colourful language and throw around ultimatums. Try replacing swear words and strong words such as ‘’never’’ and ‘’always’’ with normal words. Rewire your brain to think in a logical, reasonable manner when you feel your anger building. Simply changing your vocabulary and using better words can cut down your anger in half.
8. Use Essential Oils
Essential oils can have a relaxing, calming effect on our minds. Get your hands on an essential oil spray. You can spritz this in the atmosphere when you feel your temper taking a turn for the worst. As you inhale it, your mind will calm down and you will lose the urge to yell.
9. Find Alternatives
Figure out what’s making you angry and find ways to deal with the situation. If the traffic in the morning gives you road rage, try starting early to beat the traffic or find an alternative route that’s not so bad. If your kids messy room is getting on your nerves, simply close the door; out of sight, out of mind.
10. Have A ‘Happy Place’
It might not always be possible to physically remove yourself from a potentially bad situation. In such instances, visualizing your happy place (it could be anything from a quiet lake to the fluffy clouds) will help you get your anger under check. Anger management learn anger managementis a difficult, but not impossible, task. Use these ten techniques to help you gain better control of your anger. You can also ask your friends and family to help you in your journey to conquering that wild temper of yours. Their support can go a long way in helping you out with your goal.