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Techniques for Effective Aggression Management

Everyone gets angry sometimes, and while anger is a normal and healthy human emotion, being unable to control your anger can have serious consequences. If you get so angry that you become aggressive, destructive, violent or threatening toward others or behave recklessly, you may need to seek help in developing techniques to help you deal with your anger. Learning about the issues that push your buttons and knowing techniques for coping with your frustrations can help you stay calm and in control, preventing your anger from becoming a serious problem.

  1. Identify Triggers

    • According to the Mayo Clinic, the first step to any anger management program is identifying your triggers and taking note of the physical feelings and emotions that occur when you feel angry. Are there particular stressors that make you angry, such as discussing money with your spouse or being asked to take on extra projects at work? Write down the things that are happening when you start to feel angry. Also write down the physical effects you notice. Does your jaw clench? Does your heart race? Writing down this information can help you avoid anger-triggers or at least prepare to deal with them better.

    Get Away from the Problem

    • When you feel yourself getting angry, take a time out. It sounds clichéd, but taking deep breaths and counting to ten can help, according to the Mayo Clinic. An even better solution is to get away from the situation, if you can. Take a break from the person causing your anger and leave the room. Getting some distance from the problem can help you get some perspective and find a more positive solution to the problem than getting aggressive.

    Respond after Cooling Off

    • Wait until you have calmed down and gained some perspective on the situation before responding. Angry outbursts are not only harmful to your relationships, but they can also hurt your cardiovascular and nervous systems. Take time to think about the issue, and respond only when you are calm. Consider writing down what you want to say to the other person, so that you stay on track and do not say or do things that you will regret later.

    Find an Outlet to Express Anger

    • Find an outlet for your anger, such as working out. While physical activity can help by providing a release for aggression, it is also beneficial for keeping your mind and body healthy as a whole. Exercise releases endorphins, the "feel-good" hormones, which can help you release your anger.

    Get Support

    • Be sure to get help and support from loved ones when you are dealing with anger and aggression issues. Others can help you identify trigger situations and provide gentle reminders that you need to keep your cool. If you are having a lot of difficulty controlling your anger and you feel aggressive toward others on a regular basis, consider getting professional help to deal with your problem.

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