The anger management techniques.
Anger is part of human emotion. It is healthy. We can be angry if there’s a reason to do so. However, sometimes it is hard to control.
The uncontrolled anger can lead to a problematic tendency. Fortunately, according to a clinical psychologist Isabel Clarke, “You can control your anger, and you have a responsibility to do so.”
Anger is one of the strongest human emotions. So controlling it can be challenging.
Here are the useful tips you can do when you are angry.
Anger management techniques
Isabel Clarke has a caution: “Everyone has a reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down.”
This means that anger is predictable. You know what makes you angry and when you probably get angry. And because you can predict your behavior, it may be easy to design an action plan. Here’s what you can do.
1. Be aware of your anger signs
You know the signs that you are angry. Your breathing and heartbeat become faster. Your jaw and fists are clenching. This would mean that you are about to deliver a devastating action. Isabel Clarke suggests that: “If you notice these signs, get out of the situation if you’ve got a history of losing control.”
Avoidance is sometimes the most effective way. Don’t wait until you can’t control your own emotion. Take action as soon as possible.
2. Count 1 to 10
This may sound funny, but it can be helpful. Counting to 10 helps you delay your action. And more importantly, helps you to evaluate the possible outcome of your behavior more accurately and constructively.
3. Slow down your breathing
One of the most effective anger management techniques is slowing your breathing down. Yes, if you can control your breathing, you can control your temper. Isabel added, “You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in. This will calm you down effectively and help you think more clearly.”
Another way to effectively deal your anger is to engage in physical activities such as exercise. Walking, running, swimming, and outdoor sports can be effective to reduce your temper. “Exercise as part of your daily life is a good way to get rid of irritation and anger,” says Isabel Clarke.
5. Take care of yourself
Anger is sometimes a combination of stress and self-indifference. You are busy taking care of the needs of others while forgetting your own needs. So looking after yourself can make you calm. Why not take a vacation and relax. Get enough sleep and stay from drugs, caffeine, and alcohol. These chemicals are contributors to stress. In fact, Isabel Clarke says that “They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry.”
6. Make something interesting
Your hobbies can be a big help to calm your anger. One of the effective anger management techniques can be writing, dancing, painting, singing and music writing. These activities reduce anger and physical tension.
7. Express your feeling
Sharing your feelings with others can be helpful to lessen your emotional burden. And more importantly, you can get other people involved in formulating effective remedies.
8. Free yourself from any anger causing thoughts
Sometimes, anger emanates from your mind. If you keep on thinking about how undesirable a situation is, you can’t get rid of it. That’s why Isabel Clarke suggests that “Try to let go of any unhelpful ways of thinking. Thoughts such as ‘It’s not fair,’ or ‘People like that shouldn’t be on the roads,’ can make anger worse.”
To free yourself from any negative thoughts, try to avoid the following phrases:
- “You never listen to me.”
- “I must be on time.”
- “The world is not fair.”
- “You should always do what I want.”
I hope this will help. If you have something to share, please feel free to leave a comment below.
I’m a licensed psychometrician, author, and blogger. I’m currently working as a University instructor teaching psychology. I love writing and doing psychological research.