02 June,2020 | 4 months read
Anger is a natural emotion; almost all of us at sometime in our lives have gotten angry. Sometime we can control and manage our anger, other times our anger takes control of us.
The natural and instinctive way to express anger is to respond in a verbal or physically aggressive manner. Since, anger is a natural response to threats and it brings about aggressive behaviours and feelings, not knowing how to control it appropriately can be damaging to your mental health and relationships.
This is why it’s important to learn anger management techniques to ensure your anger doesn’t end up hampering your life. Anger and frustration are natural emotions, but you need to understand how to deal with them healthily and positively. Let’s jump into how we can control and manage our anger better and respond in a better way to stressors that tend to cause such emotions.
Anger management is a set of strategies and techniques that help you recognize the situation that triggers your rage and calm yourself down. Seeking an anger management professional or psychiatrist can help anger issues, especially if you are prone to violent outbursts that you find difficult to control.
Anger management helps you identify your triggers and gives you ways to resolve and control it better.
Some of the major signs that you need anger management are:
Classes or counseling:
Anger management counseling or classes are either done one on one or in a group setting. The ambiance, length, and the number of sessions are different and they depend on the counselor/your needs. The courses for anger management can last between weeks or even months depending on the severity of the issues.
Identifying the cycle of anger:
Once you start working on anger management, you will have to start identifying the triggers; you will also have to notice the emotional and physical signs that take place when you feel angry. Recognizing these signs and managing them is quite important, especially if you want to control your anger.
Stressors- Elements that commonly trigger your anger, or make your frustration episodes worse than normal. Some of the main triggers include frustration with the significant other or child, financial stress, traffic issues, along with problems with a coworker.
Physical signs- When your anger begins to escalate, some of the physical signs include sleeping poorly, clenching the jaw, and a racing pulse.
Emotional signs- when your anger is rising, you will feel like yelling at someone and that you’re holding in the things you won't say.
If you seem to have scored maximum ‘yes’ to most of these questions, then your anger problems may be hampering your life. It’s time to seek treatment before it causes permanent damage to your life and relationships.
Think before you speak
Saying or doing things in the heat of the moment can cause you to regret you words in the future. Hence in times of anger, it is best to collect your thoughts, before speaking. If you find it hard to communicate in anger, it may be better to pen down your thoughts and send them an email or a message instead. The act of writing them down will force you to reflect on your thoughts rationally and introspect about your emotions.
Find healthier ways to express anger
Once you are able to think clearly, express your anger in tactful and assertive that does not come across and confrontational. Be clear and direct about what hurt you, without losing control over your emotions.
Physical activities like running tremendously help reducing stress that has come about because of being angry. Whenever you feel your anger escalating, excuse yourself from that situation and go for a run or brisk walk. While doing so imagine your anger leaving your system.
Take time off
Taking some time away from those stressful situations that can cause anger can help you lead a stress free life. Moments of quiet time and solidarity can help you deal with your anger better.
Focus on the solution
Try resolving your issues at hand instead of focusing on what made you angry. Remember anger won’t fix situations; it just ends up making things worse. Focus on the steps you can take to prevent such a situation from recurring.
Don’t hold grudges
Forgiving can be quite cathartic. Anger will only build up negative feelings that would only cause bitterness within you. Forgiving someone can only help you move forward and prevent dwelling in the negativity.
Diffuse the tension to lighten up the situation. Humor can help you face reason behind your anger and provide you with positive resolution. Refrain from using sarcasm, it could hurt feelings and possibly make the situation worse.
Reach out for help with anger management issues on our 24X7 helpline +919741476476.