9 Anger Management Strategies to Help You Calm Down

You don’t need to be angry all the time to have an anger issue. There are many different ways to experience anger and it’s important to know the difference. Keep in mind that anger isn’t always a bad thing – it can sometimes provide energy and motivation. But it’s important to be able to distinguish between healthy and unhealthy anger because the latter can have some serious, negative consequences.

Anger is a natural emotion that can be expressed in many ways. Managing your anger is about learning how to cope with the emotion, rather than suppressing it. You can learn to manage your anger to help you live more healthily.

What is Anger Management?

Anger management is the ability to keep your feelings and emotions in check. Keeping your anger under control will often lead to better functioning relationships, improved performance at work, and overall heightened self-control. In order to be more in control of your anger, try to let go of preconceived notions about what you think should happen. There are many components that lead to the anger reaction, and not all are controllable. Try to focus on what you can control, instead of stewing about the things you cannot change.

Why Manage Anger

Managing anger is a difficult habit to learn, but it is also very important. Anger is a very strong feeling so sometimes it can be hard to control your temper. Some people may get angry and not know how to express it in a healthy way. This can lead someone to do things they regret which in turn leads to people being isolated.

In today’s society, there is a lot of anger and spread of these harmful emotions. Sometimes anger can be caused by people not understanding the intention behind the other person’s actions. Anger can be hurtful and sometimes it isn’t needed.

Anger Management Strategies

Anger can lead to all kinds of problems, including physical problems, relationships problems, and professional problems. You do not have to let your anger control everything in your life. You can take charge of your emotions by learning these simple anger management strategies.

The following are 11 strategies you may want to include in your anger management plan. These tools are designed to help you manage and control your anger.

1. Identify Triggers

Anger management is a process. And with a process, you can always start with the basics. If you’ve been working on your anger management and still find yourself getting angry, take a look at where your anger comes from. Is it from the person who’s saying something you don’t want to hear? Is it from the traffic jam you can’t stand? Or is it from the long line you know you have to wait in? Identifying the cause of your anger will help you know your personal triggers and you know how to avoid them, but what about other people’s? It might not be their fault, but it’s your reaction that you have to deal with. The best way to avoid a blow-up is to take care of yourself before you find yourself in a stressful situation.

2. Meditation

A great anger management strategy is to meditate. Meditation calms you down and removes anxiety from your mind. When you meditate, you focus your mind on something very calming, such as a flower or a book. Your body relaxes. Meditating for 15 minutes each day is an ideal way to stay calm and collected. Meditation calms your mind and body, which can potentially avoid or minimize the effects of anger.

3. Recognize Warning Signs

In a way, anger is like a ticking time bomb. You don’t know when it hits, how intense it will be, or what will happen as a result. It’s a form of stress that can’t be controlled like other stress and affects your health. There are steps you can take that can help control the effects of anger. Recognize warning signs of anger Anger can make you feel out of control. It can cause you to yell, swear, or do something you’ll later regret. Breaking down into tears is also common when angry, and can lead to more anger. Sometimes, anger can be expressed in a physical way like throwing something or even hitting someone.

4. Controlling Your Breathing

Anger management strategies advocate taking deep controlled breaths throughout the day. Try counting to focus yourself deeper during each breath. You can also alternate taking deep breaths with shallow, quick ones. This one thing can significantly reduce or eliminate all kinds of problematic anger problems. Breathing deeply promotes relaxation. It calms you down and can even make you feel lighter, less anxious, and less irritable.

5. Cognitive-Behavioral Therapy

Using cognitive-behavioral therapy can also be an effective strategy for anger management. You might learn how to: refuse anger, take corrective action, face your feelings in a positive way, reduce stress, relax, and cope with other emotions. CBT strategies teach you how to: take control of your mental health, self-esteem, and physical health. These strategies can help you cope with stress and avoid the negative effects of depression and anxiety.

6. Self-Awareness

One of the primary anger management strategies teaches you to become aware of how you react when you are angry. As you become more aware of how you respond to situations, you can work on improving your coping skills for dealing with difficult feelings, such as anger. Self-awareness helps you determine whether you are sabotaging your mental health and/or physical health by responding negatively to stress. In addition, self-awareness helps you make changes in your life that will improve your coping skills and reduce stress levels.

7. Exercise

Engaging in exercise can also help you stay calm. People who exercise regularly are less likely to be angry. Exercise can make you feel physically better and mentally healthier. Moreover, exercising releases endorphins, the “happy chemicals” that make you feel calmer.

8. Emotional Skills

Anger management strategies teach you how to manage your emotions so that you don’t let your emotions rule your actions or thoughts. You learn to better deal with your emotions by understanding how they make you feel, and learning how to express yourself effectively. A good technique is to tell yourself, “You are getting angry because…” When your mind wanders, reframe the thought by replacing “You are getting angry because” with “I am feeling angry.” Learning to control your emotions gives you control over your emotions and, in turn, gives you the ability to express yourself more effectively.

9. Controlling Your Aggressive Behavior

Many people who are prone to expressing their anger also have problems with controlling their aggressive behavior. Therefore, anger management strategies teach you how to effectively deal with aggressive behaviors and reduce your aggressive behavior. Controlling your aggressive behavior means that you are no longer in control of how and when you express yourself. When you learn to take a wait-and-watch approach instead of reacting, you learn to be a good observer of your own aggressive behavior.

A Word From Psychology Vault

Aggressive behavior, such as yelling, may feel empowering in the short term, but in the long term, it can cause lasting damage. If you’ve been using your anger as a tool, it may be time to work on healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner.

A few ways you can manage your anger is by preparing yourself for stressful situations, talking to someone when you’re angry, and listening to soothing music to calm.

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