Anger Management: 10 tips
Keeping your temper in check can be challenging. Use simple anger management tips to stay in control.
Do you get irritated when someone cuts you off in traffic? When your child refuses to cooperate, does your blood pressure skyrocket? Anger is a natural, even healthy, feeling. Yet, it is critical to approach it positively. Uncontrolled anger can harm both your health and your relationships.
Ready to get your anger under control? Start by considering these 10 anger management tips.
1. Think before you speak
It's easy to say something you'll later regret in the heat of the moment. Before you say anything, take a few moments to gather your thoughts. Let others who are involved in the problem to do the same.
2. Once you're calm, express your concerns
Express your dissatisfaction in an authoritative but nonconfrontational manner as soon as you can think clearly. Express your problems and needs plainly and directly, without offending or controlling people.
3. Get some exercise
Physical activity can assist alleviate stress, which can lead to anger. Go for a quick walk or run if you feel your anger rising. Alternatively, spend some time engaging in other fun physical activity.
4. Take a timeout
Timeouts are not just for children. Let yourself short breaks at stressful times of the day. A few moments of silence may help you feel more equipped to deal with what comes next without becoming irritated or angery.
5. Identify possible solutions
Instead of focusing on what made you angry, work on resolving the current problem. Is your child's dirty room bothering you? Shut the door. Is your partner always late for dinner? Plan your meals for later in the evening. Perhaps accept to eat alone a couple times a week. Also, recognise that certain situations are simply beyond your control. Be honest about what you can and cannot change. Remind yourself that anger will not solve anything and may even make things worse.
6. Stick with 'I' statements
Criticizing or assigning blame may exacerbate conflict. Instead, characterise the issue using "I" sentences. Be specific and respectful. For example, instead of saying, "You never do any housework," say, "I'm disappointed that you left the table without offering to help with the dishes."
7. Don't hold a grudge
Criticizing or assigning blame may exacerbate conflict. Instead, characterise the issue using "I" sentences. Be specific and respectful. For example, instead of saying, "You never do any housework," say, "I'm disappointed that you left the table without offering to help with the dishes."
8. Use humour to release tension
Lightening up can assist to relieve tension. Employ humour to help you confront what is causing you to be angry, as well as any unreasonable expectations you have for how things should happen. Sarcasm, on the other hand, can damage feelings and make matters worse.
9. Practice relaxation skills
Put your relaxation skills to use when your temper rises. Deep breathing exercises, imagining a peaceful location, or repeating a calming word or phrase, such as "Take it easy," can all help. You might also listen to music, write in a journal, or do a few yoga positions if you want to relax.
10. Know when to get help
Learning to control anger can be a challenge at times. Get help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
