How to Deal With Fluctuating Anger

If you have a short temper and find yourself frequently becoming angry even at the most trivial of things, you may have an anger management problem. If your fluctuating anger levels cause you to experience routine outbursts and severe mood swings that affect your daily life and those around you, then it may benefit you to take charge of your own emotions by learning to deal with them in a healthy and productive way.

Instructions

• 1

  Walk away from the situation. If you are in a situation where you feel your anger level immediately rise from 0 to 10, take a little bit of time to remove yourself from the circumstances. Whether you feel that your supervisor is treating you in a condescending manner or that your husband just isn't listening to you, give yourself a short break. If you allow yourself some time, you may notice your temper and stress levels decrease. Get a little clarity and perspective by walking away.

• 2

  Figure out what may be causing the anger. If your anger constantly fluctuates and you are not even sure yourself why, get to the root of the situation by analyzing all of your possible triggers. Perhaps you do not get enough sleep at night. Maybe you feel that your spouse is neglecting you. You might really dislike your job and feel like it is is going nowhere. The deeper understanding you have of yourself and what is making you feel so out of control and upset, the easier it will be for you to cope with and possibly eliminate your anger problem.

• 3

  Relax yourself. In the middle of a tense moment, a little bit of relaxation can go a long way. Instead of immediately responding to something upsetting, count to three and picture a scenario that makes you feel safe and happy. Close your eyes, deeply inhale and vividly imagine a peaceful mountain retreat, hearty laughing with some of your closest friends or falling asleep on a hammock. Provide yourself a little bit of tranquility to rid yourself of some of your intensely angry feelings.

• 4

  Work out. Blow off steam by participating in exercise. Go for a brisk jog outdoors or hit the fitness center for some cardiovascular activity. Eliminate all of your frustrated energy so that you have the ability to rationally analyze your situation later on.

• 5

  Concentrate on problem solving. Instead of allowing yourself to indulge in your anger, ask yourself if that truly is a productive way to spend your time. Realize that anger can only be destructive and instead think about what you can do to handle the problem that is causing you to feel this way. For instance, if your coworker's penchant for blaring loud music is driving you insane at work all day, invest in a pair of ear plugs or request a different spot for your cubicle, if possible.

• 6

  Communicate. After temporarily getting out of the situation, make an honest attempt to communicate with the person or people on the other side of the conflict. Without hurling insults or attacks, calmly and clearly indicate what is making you feel this way. Avoid manipulation and blame. Focus on getting your feelings out and allowing the others to see your side. Also be willing to listen to what the others have to say to you.

• 7

  Avoid wasting time. When you realize that you are becoming angry, ask yourself if you really think that the situation is worth the stress and effort. Life is so short and you do not have to involve yourself in every battle you encounter. Have the maturity to know when something is silly and just not important.