Do you sometimes feel too overwhelmed and consumed by your anger? Does it take a complete toll on your mind, switching off your logical head? Well, anger is an absolutely healthy and instinctive emotion. Such sudden outbursts of rage actually help us to hold on to our sanity and mental balance in the long run. However, problems arise when anger is uncontrolled, extreme, and frequent. That’s when it threatens our physical and psychological well-being. It is important that you learn how to control anger and equip yourself as we generally take disastrous decisions and commit foolish mistakes when anger takes control of our head. It subsequently hinders the physical, mental, and social aspects of your life.

Suppressing or internalizing anger is definitely not advisable. However, recognizing the triggers right before you lose yourself and channelizing it in productive or non-threatening ways are effective measures of how to control anger. That’s exactly where anger management comes into play. Anger management is not about suppressing anger, rather it’s all about learning different ways and tactics to express it in healthier ways, controlling it when required, channelizing the rage through catharsis, and finding out the underlying causes behind such fury. It teaches you how to control anger outburst or how to control anger with kids. Managing emotions and learning the art of self-control will take you far in the long run. Such traits are highly appreciated in social settings and are usually found in people who possess high EQ (Emotional Quotient).

8 Effective Anger Management Strategies That Truly Work

1. Acknowledge Your Anger Issues

The first and most important step of anger management is acknowledging the issue. Coming in terms with the fact that you are struggling with uncontrolled anger, which is causing subsequent distress in your life. Once you acknowledge that there is a problem, you have halfway reached the solution. Denying or ignoring the problem will not let you take the necessary steps to solve it.

2. Be Aware Of The Triggers

Being vigilant and conscious will allow you to look out for the tell-a-tale signs when you are about to lose your temper. Recognizing the triggers and signs will make it easier for you to check yourself before you even reach that extreme stage of fury. Heightened physiological signs of anger consist of palpitation, increased heartbeat, sweating, trembling, tensed muscles. These are caused by the rush of adrenaline in your body. And having such awareness will help you cool yourself down in time.

3. Practice Breathing Exercises

Breathing exercise is a form of relaxation technique that is used in anger management. The minute you start feeling tense and feel all the physiological sensations rushing in your body, walk away from the anger-provoking situation for a few minutes and practice some breathing exercises. It will help you to calm down, relax and gain back the control on your mind.

Here are some of the steps you can practice:

  • Inhale, hold your breath for a few seconds, and slowly exhale. Repeat this for at least 10 times
  • Breathe in and out while counting to 10. Repeat this for at least 2-3 minutes
  • Clench your fists tightly, hold it for 8-10 seconds, and then release. Repeat it for 6-10 times
  • Stop and revert to normal breathing if you start to feel dizzy at any time

There are several other techniques of practising breathing exercises. You can always look them up and incorporate the method that gives you the best result.

4. Be Prepared For Conflict

If you are aware from beforehand that you might have to deal with a difficult conversation, which might trigger your anger then prepare yourself for it. Have the conversation in your head, roleplay, get yourself ready to face the harshest of situations without losing your temper. Do the mental homework so that you can take control of the situation rather than having an outburst of rage. Plan the conversation and your rational responses in a calm and assertive way. Keep notes handy if required.

5. Keep A Solution Oriented Head

Remember that anger will never fix anything for you. But it does have the potential to make things worse. Brooding over your issues is easy, however, it won’t lead you to a solution. Focus on coming up with different and versatile ways to resolve the problems. Rather than concentrating on your anger and staying mad, work on resolving the issue by finding smart and suitable solutions. Keeping a cool head will allow you to think logically and find creative ways to tackle the situation.

6. Make Humour Your Friend

Using humour can sometimes help defuse the anger-provoking situation appropriately. Try resisting the temptation to act upon your anger and burst in fury. Rather take the help of some good humour to take away the resentment and uplift the spirits. No matter how difficult the situation is, lightening up always helps relieve the on-going tension.

7. Channelising Pent-up Physical Energy Through Exercise

Anger fills us with a rush of energy, and engaging in physical activities will effectively release it. Whether you go for a run, practice yoga, take aerobic classes, or go to the gym, working out will surely burn off the stress and frustration, improving mood, tolerance levels, and keeping a logical head.

8. Never Compromise On The Sleep

Having a good quality sleep helps you combat almost any kind of mental or physiological problem. Sleeping on any problem, even if its anger management issues, will instantly make us feel better. The optimum level of good quality sleep is about 7-8 hours a night. It gives us a clearer head to focus on problems and come up with appropriate solutions.

Anger is an instinctive emotion that has the ability to make or break us. Learning ways to control anger for keeping a rational mind the key. Consider consulting a mental health specialist for better diagnosis and finding out the underlying cause of your anger issues. These 8 anger management strategies will effectively aid you to control your anger and express it appropriately. You can also opt for anger management therapy classes or join a support group to deal with your anger issues. Acknowledging the problem and taking small steps every day to rectify it will certainly help you to build healthy and long-lasting relationships, move towards your goals, and lead a satisfying life.

Anurekha Chakraborty
Anurekha Chakraborty

Anurekha Chakraborty holds a degree in Psychology and experience in digital content management. A creative content writer and editor, she enjoys penning articles about lifestyle, psychology, beauty, health & wellness, fashion, entertainment and similar creative niches.

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