How to Control Rage & Anxiety

Anxiety is a natural feeling that everyone experiences. It can happen before a job interview or during pregnancy; however, an individual can become so consumed by anxiety, he has difficulty living a normal life. He may be constantly worried and on edge, and can have serious anger problems. Rage and anxiety can be a lethal combination, causing the individual to do things he may later regret. It is therefore wise to get a handle on your rage and anxiety before it spirals out of control.

Instructions

Controlling your Rage and Anxiety

• 1

  Understand that rage is an intense form of anger. Something must be causing this anger. The first step to controlling this anger is to determine the source. If you do not confront the reason for your rage, there's no hope of fixing it.

• 2

  Use relaxation, including deep breathing, to calm down when you become angry and anxious. Rage and anxiety cause your heart rate and blood pressure to accelerate. You may feel as though you are losing all of your self-control. Breathe deeply from your gut, slowly say a tranquil word (e.g., "relax"), and keep repeating it while breathing in and out.

• 3

  Use your imagination to conjure an image that is calming to you, or try to recall a memory that you cherish. When you get angry and anxious, picture yourself in that place and focus on how wonderful it makes you feel. Engage in yoga exercises to strengthen your meditation abilities and to help put you at ease.

• 4

  Change how you think. If you are angry and anxious all the time, you most likely view the world in a negative light and are always expecting the worst to happen. When in rage-mode, your actions may be overly dramatic and exaggerated; as a result, your thoughts may be irrational. Switch those thoughts to more positive ones. Instead of telling yourself, "It's the end of the world. It's all over for me," say, "I am just going through something bad right now. It is not the end of the world. I'll do whatever I can to change it."

• 5

  Consider your responses. When in a rage, you may jump to conclusions that may be incorrect. Slow down, steady your mind, and think about your responses before you utter them. Even if you are being criticized (which can be uncomfortable for anyone), listen to the message that the other party is trying to convey to you. You can learn the underlying cause of the dispute if you are less defensive and more attentive to what is being communicated.

• 6

  Learn to laugh with others and with yourself. If you take yourself too seriously, you will become an uptight person with a hair-trigger temper. Let go of the petty stuff, tackle the big stuff, and move on. Do not hold grudges or let issues fester.