Does the haphazard traffic bother you? Does your blood pressure go up when your child disobeys? Anger is a common and sometimes even healthy emotion. But it’s important to approach it positively and try to control your anger. Uncontrolled wrath may be bad for your relationships and health.
Are you equipped to control your anger? Try these 22 anger management ideas as a starting point.
The timer
Either count up or count down to 10. You may start at 100 if you’re very angry. In the time it takes you to count, your pulse rate should slow down and your wrath should subside.
Carefully consider your language
Always take a moment to think through your thoughts before speaking. Give people who are involved in the scenario permission to do the same.
Take a little break
As your rage grows, your breathing becomes shallower and faster. You may counteract that inclination by breathing slowly and deeply through your nose and then slowly and out of your mouth for many seconds (and your anger).
Once you’ve collected yourself, express your concerns
When you are in a calm state, express your displeasure in a confident yet non-aggressive way. Clearly and directly state your requests and concerns without endangering or trying to manipulate others.
Engage in some exercise
Exercise might help you feel less anxious, which would help you have better self-control. If you see your wrath building, take a brisk stroll or run. Spend time instead indulging in other enjoyable physical activities.
Take a walk
Exercise may help you calm down-regulate and control your anger. Go for a walk, a bike ride, or hit some golf balls. Anything that gets your limbs moving is good for the body and the mind.
Keep utilizing “I” statements
Giving blame or making negative comments may only make the situation more uncomfortable. Instead, when expressing the problem, use “I” terms. Be precise and respect civility. Instead of saying “You never do any housework,” say “I’m upset that you left the table without offering to help with the dishes.”
Vanish mentally
Try closing your eyes, going somewhere quiet, and visualizing yourself in a serene environment. Think of particulars in the hypothetical situation, including the water’s hue. What are the tallest mountains? What sound can you hear in the chirping birds? Despite your anger, you may use this approach to find serenity.
Prepare your response
You may prevent an outburst by rehearsing what you’re going to say or how you’re going to handle the situation in the future. During this practice session, you have the opportunity to role-play a variety of possible fixes.
Avoid harboring grudges
The power of forgiveness. If you allow anger and other bad emotions to dominate pleasant ones, you run the danger of being overpowered by your own resentment or feeling of injustice. By forgiving the offender, you may be able to learn from the situation and strengthen your bond.
Sing a few tunes
Allow the music to take your mind off of your feelings. Include earplugs, or slip off to your car. Turn up your favorite tunes and dance, bop, or hum to relieve stress.
Laughing may put you at ease
Having a good laugh may ease tension. Use humor to get rid of your resentment and possibly any unrealistic ideas you may have about how things should end out. But don’t be sarcastic; it can enrage people and make things worse.
Practice calming methods
When your anger begins to rise, use your relaxation skills. Repeating calming expressions like “Take it easy” may also be beneficial. Exercises that focus on deep breathing are another possibility. You may also try some yoga poses, diary writing, or music listening—whatever it takes to achieve calm.
Find the fastest solution
If your child left their room untidy before going to see a friend, you could get annoyed. I shut the door. You may be able to halt your anger for a little period of time by removing it from your field of vision. Find equivalent solutions for each situation.
Recognize the situations in which you should seek help
It could be challenging to develop self-control while you’re angry. If your anger appears out of control, causes you to do things you regret, or has an impact on others close to you, get professional help if you need help managing it.
Silence, please
When you’re unhappy, you may be tempted to lose your cool, but you’re more likely to do yourself harm than good by doing so. Make out that your lips are taped shut, just as when you were a kid. If you wait a little while before speaking, you’ll have time to collect your thoughts.
Make a loud prayer
Find a word or phrase that encourages calm and focus. Keep repeating the term to yourself when you’re dissatisfied.
Vanish mentally
Try closing your eyes, going somewhere quiet, and visualizing yourself in a serene environment. Think of particulars in the hypothetical situation, including the water’s hue. What are the tallest mountains? What sound can you hear in the chirping birds? Despite your anger, you may use this approach to find serenity.
Take a little rest
Give yourself a break. Sit alone if you can. During this tranquil time, you could reflect on things and balance your emotions. You could even decide that having this time to yourself is so useful that you want to schedule it regularly.
Speak with a friend
Don’t let your anger fester in your head. You may better comprehend what happened by having a conversation with a trustworthy, upbeat friend who might be able to provide a different perspective.
Write a letter
Send a letter or email to the person who upset you. Remove it next. Sometimes all you want is to express your emotions, even if it’s in something no one will ever see.
Find a creative outlet
Consider painting, gardening, or writing poetry when you’re feeling down. Emotions may be a fantastic source of inspiration for individuals who are creative. Make use of yours to relax.
