How to Take Control of Anger

Most of the time, anger is a normal, healthy reaction to a frustrating or disappointing situation. However, for some people, anger can be so powerful that it takes the form of heated rage, leading to negative consequences, such as abusive and self-destructive behaviors, stress and health problems. Learn to understand your emotions and cope with everyday situations appropriately to help prevent and control your anger.

Instructions

• 1

  Get to the root of the problem. According to Dr. Phil McGraw, anger stems from one of three places: frustration, hurt or fear. Deal with the emotions that are the source of your anger so that you can prevent future angry outbursts. Usually, the people or situations you are angry with are not the true source of your anger. Be honest with yourself and others about your feelings. Communicate with others openly and calmly.

• 2

  Try relaxation techniques. Angry people are often frustrated and stressed out. Practicing yoga, meditation or other breathing and stretching techniques can help relax your mind and body. Regular exercise can help reduce stress. When you feel yourself getting angry, take a few deep breaths. Count to 10 or repeat a calming word in your head, such as "relax." Visualize a happy experience or memory to help distract yourself from the negative situation and focus on something more positive.

• 3

  Change your thought processes. Angry people tend to jump to conclusions and overreact to situations. Before you react to something, think first about whether your reaction is rational and justified. Instead of thinking of the worst, stop and re-frame your thinking so that it is more positive and rational, rather than exaggerated, distorted or dramatic. Angry people tend to demand things like fairness, appreciation and agreement. Learn to balance your expectations of others. Remember that anger will not resolve the problem.

• 4

  Seek professional help. If your anger is causing severe problems in your personal relationships or at work, it may be time to get help. Severe anger issues or fluctuations in mood may be a sign of a more serious mental illness. Seek the help of a doctor, psychiatrist or therapist to explore potential treatment options. Prescription medications and psychotherapy can help you work through your anger issues so that they do not interfere with your life.