Tips on Managing Aggressive Behavior

Aggressive behavior, which can take the form of verbal abuse or physical violence, has its roots in uncontrolled anger. When you act out aggressively, you inflict harm not only on your loved ones and colleagues but also on yourself. Possible health hazards include headaches, high blood pressure and even heart attack or stroke. Uncontrolled anger also disrupts relationships and fosters a negative outlook on life. Break the cycle of aggression by learning to manage your anger.

Stop and Think

• Your anger need not control you. When you feel anger rising, don't indulge in a knee-jerk reaction. Instead, think about why you are angry. Develop the habit of examining anger instead of reacting aggressively to it. In this way, you will train yourself to think before you speak, thereby mitigating harmful effects of your anger on yourself and others.

Take a Break

• In a heated situation, sometimes it's best to walk away for a while. Don't storm off in a huff. Simply advise that you need to take a break until you can discuss things more calmly. Taking a break applies in a general way, too. With the hectic lifestyles many people lead today, making time for rest and relaxation is essential and can lessen stress that leads to frustration and anger.

Breathe

• Relaxation techniques help manage aggression. When you feel angry, take several slow, deep breaths. Try repeating, in your mind, phrases like "slow down" or "take it easy" throughout every deep breath until you begin to relax. For cumulative stress reduction and relaxation, practicing techniques like yoga or meditation is helpful.

Work Out

• Get regular exercise. Physical activity decreases chemicals in the mind that cause stress. It aids the production of mood-stabilizing neurotransmitters. Exercise also helps distract the mind from day-to-day annoyances while promoting self-confidence.

Take Positive Action

• If you're angry about a situation which you can do nothing about, then anger is a waste of emotional energy and will do no good. Any resulting aggression can only cause harm to yourself and others. If you are angry about a problem you can solve, then draw upon your reason, not your anger, to consider what you can do about the problem and take constructive steps to solve it.