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7 Ways to Manage Anger

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Anger is a universal emotion we can all connect with – it’s simply life. We all get angry; it’s natural, but anger becomes a problem when it becomes too strong, happens too often, lasts too long, impacts relationships, or even works. We should act on it before it leads to violence or aggression.

Understand it

The first step toward addressing our anger is to understand it. It is challenging to manage anger if you can’t identify what triggered it in the first place. To determine the causes of anger, we need to look at the other parts in an organized and reflective way and see how they fit together and influence each other. It’s often the beliefs and self-judgments that can cause anger. So controlling them is vital for effective anger management. By managing our emotions, we alter our perception of the situation. 

Have a little think before you speak

Regarding managing anger, I am a big fan of delay. It is a fantastic remedy for anger. However, you don’t need to delay indefinitely. If you’ve got an issue you need to address, then deal with it. If you are to wait for your anger indefinitely, it will soon become bitterness, and that’s way worse than anger. 

Practice relaxation skills

Using different relaxation techniques can be an effective way to subdue your angry feelings. One relaxation technique that I recommend is deep breathing. Relaxation strategies can help these techniques become automatic responses to situations that cause you to feel angry.

Use humor to vent out the tension

A situation that makes you angry is likely to have various outcomes, depending on whether you let your anger take over or see the funny side of the problem. If you can step away from what has happened long enough to notice, you may soon realize that a few aspects of anger could be funny. So next time you get angry, pause and ask yourself, ‘What’s funny about this situation?’ Chances are you’ll find some humor if you look for it.

Identify your anger type

Dr. Peter Andrew Sacco explains: ‘It is essential to know your anger type if your anger controls you and runs your life. By identifying your anger type, you can modify thoughts that lead to feelings and make them what you want them to be. Furthermore, identifying your anger type helps you to better understand and deal with angry people in your own life. You can use tools to extinguish anger fires before they escalate and grow out of hand.’

Consider professional help when it gets out of control

The charity Mind says: ‘If you express your anger through outward aggression and violence, this can be extremely frightening and damaging for people around you – especially children. And it can have serious consequences: it could lose your job or get you into legal trouble. In this case, seeking treatment and support is very important. You might also find this anger quiz helpful. 

Tame your temper

It’s a bit of a challenge. But try to practice patience; it will soon be part of your system. Anger is a natural response to several situations. Everyone gets angry sometimes after all its claim of being human. It isn’t always a ‘bad’ emotion; it can even be helpful sometimes. For example, feeling angry about something can motivate us to create change. However, we must strike a balance between our emotions and what we try to achieve. Indeed, learning to control anger is a challenge for everyone at times. 

An earlier version of this article was published on Psychreg

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