The way you manage your anger is something that can take time and effort to perfect. In this guide, we look at some of the ways you can healthily manage anger.
Don't Let Anger Control You
There is a difference between anger and rage. Anger is an emotion we all experience, but it can be useful in communicating our needs and wants to others, especially when we are faced with injustice or frustration. It's also important to recognize when your anger has become the rage, which is characterized by irrationality and loss of control. Don't let your anger control you; instead, learn how to control your anger so that it works in your favor rather than against you.
Learn to Relax
Sit or lie down in a comfortable position.
Close your eyes and begin to breathe deeply.
As you inhale, imagine that all of the air is being drawn into your lungs and then fill them with as much air as possible before exhaling slowly, allowing any tension to leave your body with each breath out. Do this for about ten minutes, then open your eyes and continue meditating for another 30 minutes (or longer.)
You can practice relaxation techniques at any time during the day—while waiting at traffic lights or sitting in a line-up at the bank—but make sure that you don't allow yourself to become too relaxed while driving! When practicing these techniques:
Be sure to use deep breathing only as an aid when calming down after an outburst of anger; do not rely on it exclusively because it won't always work immediately, especially if someone else is present in the room when trying this technique (e.g., another person is yelling loudly). If possible try leaving home until things have calmed down enough so that they won't affect how well these types of exercises work out over time."
Identify Your Anger Triggers and Early Warning Signs
Identify what triggers your anger.
Identify any early warning signs of anger that you notice in yourself.
Write them down, and look for patterns between the different situations. Are there certain people, places, or things that seem to make you angry? Knowing these triggers can help you prepare for them and avoid getting into trouble when they arise.
Find New Ways to Communicate
Journaling: A journal is a great way to express your feelings. You can write how you're feeling and what you'd like to say to the person who made you angry.
Stress ball: If you feel anger building up, squeeze a stress ball or do something else that will release tension, such as running on a treadmill or punching pillows.
Art therapy: Use art therapy to express your feelings in ways that are creative and empowering rather than destructive. For example, if one of your most recent projects was ruined by an angry coworker's temper tantrum, try making an artistic statement about what happened by using crayons or paint on paper towels or even cardboard boxes from around the office (you never know—you might end up with some nice wall art out of it!).
Get Moving
Exercise is a great way to calm down. When you are stressed, exercise will help you feel better about yourself and your life.
Get Moving
Many things can make you feel angry, but one of the easiest ways to deal with anger is to get moving! Exercise is known as an effective way of dealing with stress and can be used as a tool in the practice of anger management. A good amount of physical activity releases endorphins into your brain which will make you feel calmer and more relaxed.
Sleep Better
Anxiety often results in trouble sleeping, but regular exercise has been shown to improve sleep quality by reducing anxiety levels during the day and improving sleep at night.
Challenge Your Thoughts
One way to challenge your thoughts is to follow the ABC model:
A. Identify your beliefs and assumptions about the situation
B. Recognize that your thoughts are just that—thoughts, not necessarily facts
C. Try to think about the situation rationally rather than emotionally
Practice Mindfulness
The most important thing you can do is learn how to manage your anger more effectively. Anger management is all about learning how to control, understand and express your anger healthily.
The best way for you to do this is through mindfulness exercises. Mindfulness is the practice of focusing on the present moment; it helps you see things as they really are and not let your thoughts get carried away by worry or anxiety. You can learn mindfulness by taking time out each day (even if it's just five minutes) and doing some breathing exercises: sit quietly with your eyes closed, inhale deeply through your nose then exhale slowly, counting each breath from one up to ten before starting again at one until you feel calm enough to carry on with whatever you were doing before taking time out for practice this technique
Take Time-Outs
Anger can make you feel like you have to act right away, which can lead to bad decisions and even worse consequences. When you're feeling angry, it's best to take a time-out from the situation. Take a break and do something relaxing. Go for a walk, or call up a friend who always makes you smile. Do whatever it takes for your anger to subside so that when you return to the situation, it will be from an objective perspective rather than one that is clouded by rage.
It's also important not to let your anger control your behavior or emotions; if someone gets under your skin or pushes your buttons in some way, try not to react immediately—wait until later when things have cooled down before approaching them again if necessary (and only then if necessary). Last but certainly not least: don't be afraid of asking for help if needed! If there are people in your life who know how easy it is for them just by being around each other they'll just make things worse instead of better then maybe they need some space too...or maybe even leave altogether."
Recognizing your anger triggers and understanding what you can do about them are the first steps to managing your anger.
Anger is a normal emotion. It's the way we feel when something happens that we don't like, or when we're frustrated by something. It can be a positive emotion that motivates you to do something about it, or it can be negative and destructive.
It's important to understand how your anger works because this will help you in managing it. Sometimes people think they're angry but aren't really feeling any different than usual; they just think they are because of what happened or who said what to them (e.g., "I'm so angry at him!"). This is known as misattributing your feelings—you believe your emotions come from one thing but actually, they come from some other cause entirely.
There are also warning signs of when your anger is getting out of control and becoming unhealthy:
Conclusion
Once you’re able to recognize your anger triggers and understand what you can do about them, the next step is learning how to manage your anger. This requires practice and patience, but it will help make your life better in many ways. You might even find that after a while, you don’t need as much time-out time anymore!