From time to time, we all get angry at someone or something. Anger is one of the basic human emotion, but it is seen in a negative light. It’s not something to look down to, but how you manage your anger matters. Management of anger can be done in a negative or a positive way. Sometimes it becomes necessary to express your anger, but other times it is also necessary to control it.
Thus, below are few tips on anger management:
Knowing the Triggers:
Firstly, it is important to know what makes you angry. If you already know the triggers then it becomes easy to avoid them. But, if the situation is unavoidable then you will be prepared for the situation.
Notice the Physical Signs:
When anger starts to rise, it is important that you start noticing the physical warning signs. For example, racing heart, teeth grinding, tightness in chest etc. Once you start noticing the physical signs, it becomes easier to defuse the situation.
Think Positively:
Often in anger, we are unable to control our thoughts, which escalates the situation furthermore. Hence, it is important to start thinking positively when you start getting angry. One of the best ways is to keep a pocket diary with you where you jot down the positive thoughts. So, when you start becoming angry you can refer to the diary and calm yourself.
Time Out:
When you start getting angry, it is best to take some time out for yourself and get back to the matter at hand for discussion later on. You can either go for a walk or just sit in peace. This way you will be able to give yourself space and time to think.
Distraction:
In today’s time, there are many distractions one can fall back to. When you are getting angry, try distracting yourself. Thus, listening to music, watching TV, exercising, talking to someone can help you distract from the situation.
Relaxation Techniques:
Using relaxation techniques can help you calm your mind. Relaxation techniques such as deep breathing, grounding, progressive muscle relaxation etc help you to focus your mind and calm yourself. You can learn these techniques online.
Assertion and Aggression:
Usually, people believe that to be assertive one has to be aggressive. It is a very common misunderstanding. Assertiveness is presenting yourself confidently and boldly in a respectful manner. While, being aggressive means to intimidate, humiliate or disregard the other.
Rehearsing the Anger Management Techniques:
It is important to practice the anger management techniques when you are not angry. Imagining a scenario and practising the skills will actually help you manage your anger in real situations.
Other Underlying Emotions:
Anger sometimes is a reaction to other underlying emotions. One must first acknowledge these emotions. This can actually be scary, but, acknowledging these emotions will help you connect your feelings and manage your anger.
Professional Help:
A psychologist can help you understand and process your emotions. Thus, controlling your anger. Hence, if you or someone you know is facing anger management issues; then please visit a professional.
