We all become angry at certain times in our lives. It is normal to be angry since it is a healthy emotion. However, anger becomes an issue when it gets out of control and leads to aggressive outbursts, abuses, violence, and physical altercation. As a result, the person not only becomes a threat to others but also suffers from many physical and mental problems.
Regular uncontrolled anger can result in heart diseases, high blood pressure, depression, anxiety, stroke, migraines, and the list goes on. Besides, a person with anger management issues tends to face regular problems at work, and at home and damage their relationships with everyone. Therefore, it is vital to control anger to live a peaceful, healthy, and happy life. In this article, you will learn some easy anger management techniques. But before you start reading the tips, let us share a secret with you. To make these tips or tricks work for you, you need only one tool and that is your willpower to deal with anger.
7 Best Anger Management Techniques
Focus on Breathing
Your breathing becomes rapid when you are angry. One of the best ways to deal with anger is to bring your focus to your breathing. Then start taking slow and deep breaths. For this, you need to breathe from your diaphragm. You can also close your eyes while practicing deep breathing. Observe how your mind is becoming relaxed with your slow breaths.
Anger gets out of control when you focus too much on the triggering points and tend to stick to it for a long. Sometimes walking away from a stressful situation can ease the tension. You can go for a short walk or ride your bike to divert your attention. You can even play a sport to divert both your energy and attention. Thus, you will be able to stop the reaction it otherwise would have come out had you been present there.
One of the best ways to control anger is to add regular exercise to your regime. Exercise not only has many physical benefits but it also helps you to keep relaxed. When we exercise, it releases endorphins into our blood, and endorphin uplifts our self-esteem and keeps us happy. Thus, we will be able to deal with anger without trying hard.
Sometimes, anger can be triggered by real-life problems that are unavoidable. Difficult situations, frustrations, sadness, and failure can make a person go out of control in anger. So, it is necessary to keep our personal and professional life organized in such a way so that we know what our next steps would be. Besides, proper planning, presence of mind, and prevision can help us save from our dark days.
Think Before Speaking or Acting Out
Aggressive outburst due to anger is the result of irrational thinking. We tend to lose it when we have no control over our thoughts. You need to sit back and think about the number of times you have said something to someone in the heat of the moment and regretted it after some time. Did you not feel guilty? Did you not wish that you could turn back the clock and stop yourself from saying those words or being so violent? Did it affect your relationships with others? Did you face problems at work with your anger management issues?
If all these questions help you to understand the gravity of the situation, then you are going on the right track. Now all you need to practice is think before you speak or act out when you can feel you are getting angry. The best way to do this is to remind yourself about the consequence of your actions and words constantly.
Life is Unpredictable
Not all incidents in life will happen as planned. Life is full of surprises. Be prepared to accept the surprises. How you react to an incident or experience in your life makes you the person you are. So, accept the universal truth that life is unpredictable. Accept life as it comes. Make the most of it by staying neutral to good and bad situations.
The goal is to make everything positive in life. So, if life gives you a rose smell it, and if life gives you a thorn prick your problems with it. Keeping yourself motivated and prepared in every situation makes you a stronger person. Thus, dealing with anger will not be a big deal for you.
Learn to Laugh it Away
One of the most effective anger management techniques is to learn to dismiss the tension through laughter. This is the best way to keep yourself relaxed and not worry much about the triggers.
For example, you may have a colleague who enjoys taunting you and he knows that it can trigger your anger. Instead of getting affected by it, try to take it with a pinch of salt by cracking a joke. Besides, you can even imagine the negative emotion that he has toward you. So, eventually, he is the meanest one here who should not be taken seriously. You can think of a funny cartoon character and imagine his face turning like that and have a good laugh at it. Thus, you will not only be able to save yourself from acting out on anger but will also think of yourself to be a superior one.
Controlling anger will be easy for you if you continue practicing the above anger management techniques regularly. But, if you feel that you are unable to deal with anger even after trying hard, then you must consult a therapist who can understand the underlying factors that are leading to anger and guide you on how to overcome it.