How to Control Aggressive Behavior

You may want to learn how to control aggression if you or somebody you know has difficulty controlling their anger towards others in particular situations. Aggression can be triggered by a number of situations that result in an individual becoming extremely angry. Aggression can take the form of physical violence or a verbal attack directed at another person. The intent of aggression is generally to hurt or harm the person it is aimed at. There are a number of methods that can be used to deal with feelings of anger as they arise, and learning these can help to prevent the affected individual from escalating into an aggressive frame of mind.

Instructions

• 1

  Make a list of your triggers. These are particular situations that can often lead you to feel angry and become aggressive. The list might include situations that occur while you are driving, drinking alcohol, if you feel you are being disrespected or not taken seriously by a particular person. Once you are aware of what your triggers are, if possible you should try to avoid the situations that cause you to become angry and aggressive. This could mean giving up alcohol, keeping your distance from a particular person or avoiding driving in rush hour. You can also give yourself a break away from your current environment by taking a vacation or giving yourself some personal time.

• 2

  Calm yourself using simple breathing exercises when you are in a situation that would usually make you feel angry. Breath in slowly and deeply from your diaphragm. To do this puff out your stomach as you breath in rather than puffing up your chest. Hold the breath for a second before releasing and breathing out. As you breath out feel the tension melting out of you, leaving you feeling calmer. Repeat the exercise until you feel relaxed.

• 3

  Keep yourself organized by keeping a diary of appointments and by focusing on your timekeeping. This can help you to avoid frustrating situations in daily life. If you find yourself in a frustrating situation aim to be assertive rather than angry. This means also working on your communication skills. Think carefully before you speak and be sure to listen to the other person who is involved in the situation. Aim to solve the problem without becoming angry or aggressive.