How to Manage Anger
Anger is a natural emotion that everyone experiences. However, when anger isn’t managed effectively, it can lead to problems both at home and at work. If you’re struggling to control your anger, there are some steps you can take to get things back on track. With a little effort, you can learn how to manage anger in a healthy and productive way. In this blog post we will be covering what anger is, what are the common triggers for anger, and provide steps on how to manage anger effectively. Having said that, let’s get started!
What is Anger?
Anger is an emotional response to a perceived threat or injustice. It’s the body’s way of preparing for a fight, whether it’s physical or verbal. In some cases, anger can be good and appropriate, such as when you’re standing up for yourself against injustice. However, if left unchecked, anger can become destructive and lead to hurtful words and actions.
What are the Common Triggers for Anger?
There are a variety of triggers that can lead to feelings of anger. These include things like feeling overwhelmed, frustrated, disrespected or stressed out. Additionally, anxiety and depression can also be underlying causes of anger.
How to Manage Anger Effectively?
The key to managing anger effectively is learning how to recognize and respond to your triggers. Here are some tips that can help you do just that:
Tip #1 – Learn to Recognize the Signs That You are Getting Angry
It’s important to be able to recognize the signs that you are getting angry. This way, you can take steps to diffuse the situation before it escalates. Some common signs that you may be getting angry include feeling tense, feeling hot or flushed, clenching your fists or jaw, and gritting your teeth. If you start to notice any of these physical signs, it’s important to take a step back and try to calm down. Deep breathing in this circumstance can be helpful in helping you self-regulate your physical symptoms from anger in the moment. Once you’ve calmed down, you can then assess the situation and decide how to best proceed.
Tip #2 – Try To Stay Calm and Relax
When it comes to anger management, one of the best ways to create a sense of calm during the moment of anger is to actively practice staying calm and relaxed in the given moment. Fortunately, there are numerous ways to create a haven of serene peace, but these can vary depending on the individual’s needs. Taking simple breaths and meditating for several moments can help foster emotion of tranquility, as can physical activities such as yoga or tai chi. Additionally, trying to train oneself to think before responding to difficult situations might be particularly beneficial in delaying rash decisions in times of stress and immersing oneself in enjoyable activities such as reading or listening to music can also help induce relaxation. No matter how you go about it, allowing yourself time and space to find inner peace will prove invaluable to staying calm and relaxed.
Tip #3 – Take a Deep Breath and Focus on Mindfulness
Every day, we face challenging tasks and tasks that can be frustrating that can be a major trigger for anger. With that said, one of the best ways to keep composure is to learn to take a step back and calm ourselves down. In particular, deep breathing can be very beneficial for accomplishing this serenity. Having said that, next time you feel angry, try to take a deep breath while focusing on mindfulness and how your body feels in the given moment. Inhale for 4 seconds, hold for 2 seconds and exhale for 4 seconds again. Repeat this cycle as many times as needed until you feel calm again.
Tip #4 – Isolate Yourself from the Situation
If you find yourself in a situation that is causing you anger and anxiety, it is important to remember that you can always remove yourself from the situation. This may mean leaving the room if you are in a discussion that is becoming heated, or it may mean taking a break from a project that is proving to be too difficult. It is okay to take some time for yourself, and doing so may help you to return to the situation with fresh eyes and a better perspective.
Tip #5 – Express Your Anger in a Healthy Way
If you’re angry, it’s important to express that anger in a healthy way. The reality is, impulsive actions such as yelling and throwing things will only make the situation worse. Alternatively, consider expressing your anger in a more healthy and constructive way. This can be done through writing/journaling, helping someone else or exercising to clear your mind.
Tip #6 – Learn to Forgive
If your anger is deeply rooted, chances are you may have some past hurt or trauma that you have not let go of. As a result, learning to forgive can be one of the most rewarding experiences in life. It not only helps heal past wounds, but it also can move us forward into a healthier, calmer future. When we openly and willingly forgive ourselves or others, we release any hold that negative emotions may have on our day-to-day behavior. We become proactive rather than reactive and our actions become more thoughtful and purposeful instead of emotionally charged. An apology can help to begin the process of forgiveness but it is rarely enough in itself when coming from an authentic place within. For true healing and reconciliation, learning to forgive is key. Take time for yourself and take the steps you need so that you can live life free from judgement, fear, anger and resentment today and every day moving forward.
Tip #7 – Reframe Your Mindset
Another important step to take in managing anger is to reframe your mindset. In other words, try and think of the situation from a different perspective so that you can gain more insight into why someone may have done something to upset you. This could be something as simple as recognizing that the other person may not understand what you are feeling or trying to say. By doing this, you can start to develop more empathy and understanding which in turn can help to reduce any feelings of anger or resentment. Reframing your mindset also encourages us to practice self-compassion and be less judgmental of ourselves and others. Overall, it helps us to move away from angry reactions and towards a more peaceful way of responding to challenging situations.
Tip #8 – Focus on What is Controllable
Finally, it can be helpful to focus on what we can control in the moment and not dwell too much on things that are out of our control. This means learning to accept difficult emotions as they come without judgement and understanding that these feelings will pass. It is also important to recognize that although we cannot control how other people act or feel we are always capable of controlling how we choose to react. In essence, by focusing on what is controllable this can help us stay in the present moment and take a step back from our own emotions so that we can better manage any feelings of anger or frustration.
Conclusion – How to Manage Anger
In conclusion, by taking these steps, we can all work towards becoming better at managing anger and other difficult emotions so that we can live our lives in a more peaceful and centered way. Remember, it is okay to feel angry or frustrated – but by choosing to take control of our reactions, we can lead calmer and more fulfilling lives.
All in all, at Incentive Counselling we are an anger management Kelowna clinic serving the Kelowna and Penticton area. With that said, if you need professional help to cope with your anger, feel free to contact us today!
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