Do you find yourself getting angry more than a couple of times per week? If so, then you are at higher risk for many health conditions caused by anger. Such physical ailments as high blood pressure and stress hormones caused by anger can play a detrimental role to your health over time. If you catch yourself getting angry very often then you might want to consider trying some anger management techniques to distress and allow you to take control of your emotions.
Breathing exercises are some of the most effective ways to relax and to take control of your anger.
Quite possibly the most effective thing that a person can do to control their anger is to breathe. Try it! Next time that you catch yourself getting angry try breathing in slowly through your nostrils and exhaling out of your mouth. Try breathing like this a couple of times and you will notice the calming effects that breathing has on you when you are angry. This simple anger management technique has proven itself to be the most effective thing that a person can do to curb their anger. And best of all no one even knows that you are doing it! Simply breathe in calmness and exhale the anger.
2) Take a Timeout
In some instances you may need to get yourself out of a volatile situation. In this case allow yourself to take a time-out. A good signifier that you need to take a time out is if you catch yourself swearing bad words at the other person. The goal is to take a time-out before you use profanity, but if you catch yourself cussing you need to walk away until you can collect yourself enough to not use such profanity. More often than not once profanity is used the situation only escalates, so be mindful when you start getting angry, walkway and take a time out.
3) Write down your anger
In the heat of the moment it can sometimes be difficult to understand the underlying emotions that have caused your anger. In order to sort it all out and to get to the root of your anger you may need to write down exactly why you are angry. Anger is a surface emotion usually covering up other underlying emotions, such as fear, frustration and anxiety. The wonderful thing about writing down your anger and underlying emotions is that it allows you to vent your anger in a constructive way, to get it all out, without taking your anger out on someone else in a negative way. The more often that you write down your anger and emotions the better that you will get at managing your anger. Over time you will not need to use this strategy as often because you will learn how to sort it all out in your mind in the moment without reacting. Next time that you get angry try writing it all out and notice the difference that it makes!
4) Get plenty of exercise
One of the best stress reducers is exercise. Exercising is a constructive way to distress and to relieve the pent-up frustrations of your day. Even simply going for a long walk is a great way to distress and relax. Walking is not only great exercise, but walking is a great way to allow you time to sort out your anger and emotions. Planning a daily walking routine is an excellent way to maintain a clear mind and to get in touch with your emotions.
Don’t beat yourself up if you slip and get angry sometimes. Most importantly, never give up! Keep practicing anger management techniques and it really will get better.
Anger can be such a big part of some peoples’ lives that it may not completely go away right away, even with the anger management techniques listed out in this article. If you slip-up don’t beat yourself up. Keep trying and keep practicing the anger management techniques listed in this article. Before you know it you will have a better handle over your anger. Over the years I have seen people use these techniques and I have seen dramatic growth in their lives. Believe me, if they can do it so can you!
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by Lisa Correa