10 Tips To Help You Manage Your Anger

Every emotion has an appropriate time and place, as well as healthy and unhealthy modes of expression. Anger as an emotion is neither good nor bad. Like any emotion, the function of anger is to convey a message. Anger helps us to recognise that a situation is upsetting, unjust or threatening. It is normal for everyone to be angry at times. However, anger becomes problematic if we feel angry most of the times, or if our temper tends to flare up within seconds. It is important to learn how to control our anger, rather than letting anger controlling us. Scroll down for 10 tips that might help you with managing your anger:

1. Think Before You Speak

In the heat of the moment, sometimes we find it easier to say something that we will later regret. Take a few moments to collect your thoughts before saying anything and encourage others involved in the situation to do the same.

2. Stick With ‘I’ Statements

Try using “I” statements to describe the problem, rather than using “you” which can come off as critical and a way of placing blame on others. Be respectful and specific. For example, say, “I feel angry when I hear you say that I am not doing enough housework.” 

3. Take A Timeout

Timeouts aren’t just for kids; they work for adults as well. A few moments of quiet time might help us feel better prepared to handle what’s ahead without getting irritated or angry.

4. Identify A Possible Solution:

Instead of focusing on what made you angry, work on resolving the issue at hand. Remind yourself that anger won’t fix anything and will probably only escalate the situation.

5. Practice Relaxation Skills

Practice deep-breathing exercises, imagining a relaxing scene or repeating a calming word or phrase, such as “Take it easy.” Listen to music, write your thoughts and emotions in a journal or go for a walk — whatever it takes to encourage relaxation.

6. Take A Cold Shower

This can help to reduce body temperature and the intensity of anger, so that you can think clearly and make a wise decision in the present moment. 

7. Physical Exercise

Exercise can be helpful in managing anger as it’s a healthy way to take out the emotion. Kickboxing, going for a run or just hitting the gym are all options! Find what works for you. 

8. Don’t Hold A Grudge:

Forgiveness can be powerful. If you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship. Sometimes forgiveness can be very difficult as a result of feeling angry towards the other person. Holding a grudge will only increase the pain and will impact your relationship with others as well.

9. Use Humour When Appropriate To Release Tension

Sometimes using humour can lighten up the moment and diffuse tension. However, try to avoid sarcasm since it can hurt feelings and make the situation worse.

10. Know When To Seek Professional Help

Learning to control anger is a challenge for everyone at times. Seek professional help for anger issues if your anger seems out of control and causes you to do things you regret, or if it hurts your loved ones.