Anger is a completely normal emotion, and a controlled display of anger can even be categorized as a healthy outlet for uncomfortable emotions.
Uncontrolled anger, on the other hand, can be highly detrimental to a person’s physical, mental, and emotional health.
A person who cannot manage their anger effectively runs a serious risk of ruining the quality of their life and their relationships – be it personal or professional.
Unhealthy displays of unbridled anger can range from displays of microaggressions to severe outbursts, rage episodes and even going so far as to inflict abuse.
That is why it is highly imperative to keep your temper in check, lest you do or say something that you might regret later.
7 Anger Management Strategies to Control of Your Life
Control your anger before it manage your life, through the help of the following anger management strategies for controlling your anger and stay calm.
1. Know When to Seek Help
Anger, although, a normal emotion, needs to be properly managed. Without effective anger management, it can get out of control and disrupt your quality of life.
A lot can be done to deal with anger through self-help strategies, meditation, and similar anger management tactics, but for some people, these may prove to be insufficient.
If you feel that your temper has started to affect your quality of life, the best course of action is to seek professional advice.
Professionals with an online masters in mental health counseling provide essential help when it comes to discovering the underlying causes and triggers of your anger.
They also provide you with the proper channels express uncomfortable emotions, which have potential of spiraling into unbridled rage.
2. Identify Your Triggers
If you frequently lose your temper, it might be a good idea to identify your triggers. Contrary to popular belief, anger isn’t a sudden response and is usually preceded by internal or external cues.
Once you identify your triggers, you will get tremendously better at handling any upcoming wave of seething emotions and manage to de-escalate before your anger could get the best of you.
Like any emotion, anger is also accompanied by physical warning signs. Recognize those warning signs ahead of time and acknowledge your anger to reduce its intensity.
Some of the physical indications are listed below:
- Increased Heart Rate
- Sweating
- Face Getting Red
- Shaking
- Pacing
3. Realize Why You’re Angry
Anger is not necessarily a negative emotion. In fact, it is quite natural to get angry if you or someone else is being treated unfairly.
Realizing why you’re angry is important part for effective anger management. Knowing the exact reason fueling your anger will help you figure out if your anger was justified or not.
If you find yourself snapping at someone without any particular reason, you might want to take a step back and look at the bigger picture.
Following are some of the reasons behind anger:
- Stress
- Hormonal Changes
- Toxic Workplace
4. Think Before You Speak
Anger makes you do and say things that you might regret later. When you find yourself getting angry, take a step back and collect your thoughts.
Doing so will give you a moment to get your thoughts in order, calm down, and express your anger rationally without hurting anyone’s feelings.
5. Take a Timeout
Timeouts aren’t for kids only – in fact, taking a timeout from a tense situation lets you gain perspective and allows you to react gracefully.
Take out short breaks from your work hours or even when you are at home to reflect on your day’s proceedings and keep your temper in check.
Excuse yourself from a situation that may end up with you getting angry. Clearly communicate your emotional state before leaving a setting – be it professional or at home.
During a timeout, don’t replay what happened over and over, like a broken record, or think of all that you could have said. Instead, focus on putting your responses and your thoughts into perspective. Does this matter in the grand scheme of things, i.e., your life’s purpose and goals? If not, you are better off by simply letting it slide.
Indulge in activities that make you feel good:
- Go for a walk
- Listen to Music
- Exercise
- Meditate
- Read a book
6. Express your anger calmly
Sounds hard but it is possible with practice. Anger itself is a natural emotion – it is the sudden uncontrolled outburst related to a temper episode that makes it negative.
Once you feel that you have backed away from a tense situation and calmed yourself down, it’s imperative to express your anger and the reason behind it, calmly.
Suppressed anger tends to pile up inside and pours out at unexpected times with unexpected and often greater intensity. Don’t let your anger fester. Like any emotion, learn ways to express it without hurting yourself or anyone else in the process.
7. Identify Immediate Solutions
Not all issues or frustrating situations need your complete attention or reaction. Identify ways to deal with the frustrating situation at hand immediately.
For example, if your neighbor’s loud music is making you angry, close your windows. Similarly, if your child’s messy room is flaring you up, instead of lashing out on them, or seething inwardly, simply close the door.
Immediate solutions like these deal with the situation for the time, so that you have time to recollect yourself and calm yourself down before finding a long-term and viable solution.
The Final Word
Do not shy away from expressing your anger in a healthy way. It is often the right way to let out uncomfortable emotions. Learn to control it, so that you can use your anger to deliver your point across in an assertive yet respectful manner. Effective anger management strategies can help you de-escalate your anger before it reaches a fever pitch. Improve the quality of your life and relationships by actively managing your temper.
