|  | Mental Health | Stress Management

Effective Anger Management Technique

Anger is a very powerful emotion. If you don't control your feelings of anger, it is easy to get lost in a whirlwind of feelings that can lead you to do things you may regret later. While anger is a perfectly normal emotion that we all experience, how you deal with anger can greatly affect your interactions with other people.

  1. Time and Space

    • When anger is welling up inside, it is important to take a breath and stop yourself. If you don't think you are able to stay in the same place as the trigger upsetting you, remove yourself. Excuse yourself to another room or take a walk around the block. This will give your body time to filter the chemical reaction within your body and give your mind time to process your feelings so you can articulate them calmly.
      Sometimes you may need more of an outlet than just a few moments away from the trigger. If this is the case, put your jogging shoes on and go for a run. A vigorous workout can get your anger out in a positive fashion.

    Express Your Feelings Positively

    • The sign that you are in control over your anger is when you can calmly express your feelings without getting worked up again. Depending on the circumstances and the person, this may require taking a few deep breaths or may require leaving for the day and returning later. However long it takes, it is better to deal with things calmly.
      Think about what you want to say before you say it. Anger causes a lot of people to say things that they wish they could take back. You never really can, so be aware of your words and how you express them. If you can and it is appropriate, use humor to lighten the situation for everyone. It's hard to remain angry when you are laughing.

    Practice Relaxation Skills

    • People who meditate, exercise regularly or do active visualization are better equipped to deal with a situation making them angry. If you find yourself being set off frequently, learn new coping mechanisms like these and practice them regularly. It is important to practice them when you aren't angry and use them in situations when you are only mildly disturbed. This practice helps make the tool more accessible when you do really need to control your anger.

    Change Expectations

    • Many of us get angry if our expectations are not met. Taking an honest look at your expectations may show you that you are expecting too much from a situation, person or action. If this is the case, modify your expectations so you anger isn't triggered as easily.

      One important technique in changing expectations is to monitor and modify your self talk. Keeping a positive inner dialogue during a stressful, and possibly anger-inducing, situation empowers you to reflect on your expectations and respond rather than merely react.

Stress Management - Related Articles