ANGER MANAGEMENT

STRATEGIES TO HELP YOU CALM DOWN

Failing to manage your anger can lead to a variety of problems like saying things you regret, yelling at your kids, threatening your co-workers, sending rash emails, developing health problems, or even resorting to physical violence. But not all anger issues are that serious. Instead, your anger might involve wasting time thinking about upsetting events, getting frustrated in traffic, or venting about work.

Managing your anger doesn’t mean never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways. Anger management is a skill that everyone can learn. Even if you think you have your anger under control, there’s always room for improvement.

Why Manage Anger?

Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change.

But when left unchecked, angry feelings can lead to aggressive behavior like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well being. Anger becomes problematic when it’s felt too often or too intensely or when it’s expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

Anger Management Strategies

Your thoughts and behaviors can either fuel your emotions or they can reduce them. So, if you want to shift your emotional state away from anger, you can change what you’re thinking and what you’re doing. Without fuel, the fire inside you will begin to dwindle and you’ll feel calmer.

  1. Identify Triggers – If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, or snarky comments, are just a few things that might shorten your fuse.
  2. Evaluate Your Anger – Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.
  3. Step Away – Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best things you can do when your anger is rising is to remove yourself from the situation if you can. When a conversation gets heated, take a break. Leave a meeting if you think you’re going to explode. Go for a walk if your kids upset you. A time-out can be key to helping you calm your brain and your body.
  4. Manage Your Thoughts – Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.
  5. Explore Your Feelings – Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment. When someone gives you feedback that’s hard to hear, for example, you might lash out in anger because you’re embarrassed. Convincing yourself the other person is bad for criticizing you might make you feel better in the moment because it keeps your embarrassment at bay. 

For many people, angry outbursts serve a purpose. Yelling at someone may get them to comply with your demands. But while aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to the relationship or even lead to its demise.

“A soft answer turns away wrath, but a harsh word stirs up anger.” – The Holy Bible

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