CONTROL ANGER : Are you easily angered when someone cuts you off while driving or when your child refuses to listen? Although anger is a natural and healthy emotion, it’s crucial to manage it constructively. If left unchecked, unbridled anger can harm your wellbeing and relationships.
Would you like to learn how to control your anger? Begin by reviewing these ten tips for anger management.
10 tips to control anger
1. Think before you speak
When you’re feeling heated, it’s easy to say things you’ll later regret. Take a moment to gather your thoughts before speaking, and give others involved in the situation the same courtesy.
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2. Once you’re calm, express your concerns
Once you’ve calmed down, express your frustrations in a direct but non-confrontational manner. Clearly state your needs and concerns without attempting to control or harm others.
3. Get some exercise
Engaging in exercise can help reduce stress, which may be contributing to your anger. If you feel your emotions escalating, take a brisk walk, go for a jog, or participate in other physical activities you enjoy.
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4. Take a timeout
Taking short breaks during stressful times of the day can be helpful, even for adults. Taking a few moments to be alone and quiet can help you feel more prepared to handle difficult situations without becoming upset or angry.
5. Identify possible solutions
Rather than focusing on what made you angry, concentrate on finding a solution to the problem at hand. Does your child’s messy room cause you stress? Close the door. Is your partner often late for dinner? Plan to eat later in the evening or agree to have dinner alone a few times each week. Additionally, recognize that some things are beyond your control. Try to be realistic about what you can and cannot change, and remind yourself that anger won’t solve anything and may only make the situation worse.
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6. Stick with ‘I’ statements
Pointing fingers or blaming others can escalate tensions. Instead, use “I” statements to describe the issue at hand. Be specific and respectful. For instance, 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 potent tool. If negative emotions such as anger overwhelm positive ones, you may find yourself consumed by bitterness or a sense of injustice. Forgiving someone who has upset you may teach both of you something valuable and strengthen your relationship.
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8. Use humor to release tension
Sometimes lightening the mood can alleviate tension. Use humor to confront what is causing your anger and any unrealistic expectations you might have. Avoid sarcasm, which can hurt feelings and make things worse.
9. Practice relaxation skills
When your temper flares, try relaxation techniques. Practice deep breathing exercises, visualize a calming scene, or repeat a soothing word or phrase, such as “relax.” You can also listen to music, write in a journal, or do some yoga poses to encourage relaxation.
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10. Know when to seek help
Managing anger can be challenging. Seek help for anger problems if your anger feels uncontrollable, leads to actions you regret, or harms those around you.