Do you fume when someone overtakes you in traffic? Does your blood pressure rocket when your kid is not obeying you? Anger is a common and even healthy emotion. But it’s important to deal with it in a positive way. But uncontrolled anger can take a toll on both your health and your relationships.
Do you want to make your anger under control? Start by considering these 10 anger management tips.
1. Think before you Speak
In your heat moment, it is easy to say anything that comes into your mouth. But later it may be a cause of regression for you. Practice a thing that, takes a few moments to collect your thoughts before saying anything. Also, allow others involved in the situation to do the same.
2. Express your Concerns not Show off your Anger
As soon as you’re thinking clearly, express your frustration and concern in an assertive way. You should take care that you have to express it in a nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
3. Get some Exercise
Physical activity can help you to reduce the stress that can cause you to become angry. Whenever you feel your anger is escalating, go for a brisk walk or run. Or you can spend some time doing other enjoyable physical activities.
4. Take a Timeout
Timeouts are not only meant for kids. Give yourself a short break from all your stresses. A few moments of quiet time, or meeting a like-minded friend might help you feel better prepared to handle what’s ahead without getting irritated or angry.
5. Identify Possible Solutions
Concentrate to resolve the matter instead of focusing on what made you mad. Does your child’s messy room make you upset? Close the door. If your partner comes late for dinner, fix a late meal time, Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control.
You should be realistic about what you can and cannot change. Remind yourself that anger won’t fix anything and might only make it worse.
6. Stick with ‘I’ Statements
Criticizing or placing blame might only increase tension. Instead, use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”
7. Don’t Hold a Grudge
Forgiveness is a powerful tool. If you shower your anger and other negative feelings to others, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.
8. Use Humor to Release Tension
Lightening up can help diffuse tension. See humor as a remedy to face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9. Practice Relaxation Skills
When your temper hikes, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene like a beautiful sea shore, or repeat a calming word or phrase, such as “Take it easy,” or “be cool”. You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
10. Know when to Seek Help
Learning to control your anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret, or hurts those around you.