Anger is not always a negative emotion. It can be a positive emotion that can steer you in the right direction in some cases. For instance, anger can cause you to stand up against injustice. However, when anger remains unchecked, it can lead to withdrawal from others, self-harm, and aggressive behavior that leads to the destruction of property. This article will help you find out how to control your temper and provide you with some proven anger management tips.
Acknowledge underlying emotions
Anger is a go-to emotion that prevents us from feeling other more painful emotions, such as shame and embarrassment. Find out what emotions lurk beneath your anger and deal with them appropriately.
Find out your triggers
If you notice you lose your temper often, acknowledge the triggers to your rage, such as fatigue, long queues, and being stuck in traffic. Reschedule your day in a manner that will allow you to avoid triggering situations. For instance, leave the house earlier to avoid traffic jams.
Do not speak out of anger
Speaking in the heat of the moment will cause you to say things you don’t mean. Wait until you are calm to express your feelings assertively without hurting others.
Practice relaxation exercises
Whenever you feel overwhelmed, practice relaxation exercises such as deep breathing or progressive muscle relaxation. These exercises are discreet and can be practiced anywhere without anybody noticing.
If you feel you cannot manage your anger on your own, consider anger management counseling to help you control your anger. Counseling will also rule out the possibility that your anger is linked to mental health issues.
Take a breather
It would be best to remove yourself from a heated conversation if the situation allows. Staying in an unhealthy situation or arguing and proving your point will only make you angrier and make you more likely to explode.
Open up to someone
As the saying goes, a problem shared is a problem half solved. Talk to a close friend or family member about what you are feeling and ask them to help you develop a solution.
Shift your focus
Avoid focusing on the things that make you angry and create a channel of positive thoughts that can help you calm down. You can choose a mantra that you can recite during fits of rage or distract yourself with house chores.
Get your heart rate up
Exercise can help you use the energy surge that comes with anger and blow off some steam. Physical activity is also an excellent stress management technique you can use to manage your anger.
Identify warning signs of anger
Take note of the physical warning signs you experience before you get angry so that you avoid speaking or acting in a manner you will regret. Some people start seeing red, while others feel their face or ears getting hot.
It is good to find ways to express your anger healthily to preserve your physical, mental, and social well-being. After all, the way you choose to express your anger will also directly affect those around you.
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