Anger is a normal reaction to conflicts in life. However, when a person loses control of their emotions during certain situations, it can have a negative effect on everything from personal relationships to mental and physical health. Anger management is a way to control the effects of anger using healthy strategies such as breathing exercises or self-talks and changing behaviors that lead to tension and anger. The following management techniques will help you deal with anger in an appropriate way.
Identify situations that trigger your anger and plan ahead so you can avoid them or prepare for how you will respond. Rather than getting angry at the same things, breathe deeply, give yourself a pep talk, and find a productive outcome.
Work on communication
The next step is thinking about how you communicate with others. It’s normal to have disagreements, but knowing how to express feelings of hurt or a different perspective calmly and directly will help you control anger. Remember to express yourself clearly and calmly while listening to what the other person is saying. Slow down, avoid jumping to conclusions, and think about your response before you say it.
Take a time out
When you feel like you are about to lose control, step back from the interaction and give yourself a few moments to calm down. This will help the situation from worsening, allowing you to regain composure and work to better understand the other person’s perspective.
Learn to relax
Anger can lead to anxiety, depression, high blood pressure, heart problems, and many other conditions that can have serious consequences on your health. Learn how to relax your mind and body by finding methods for anger management. Physical exercise, avoiding alcohol and drug use, journaling, and support from others are all effective anger management strategies.
If you are having trouble controlling your anger, contact a mental health professional. A psychologist or licensed mental health professional will work with you to develop techniques for anger management, diagnose a mental health disorder you may be experiencing, and prescribe medications to help you manage depression and sudden attacks of anger or rage.