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Anger Management Techniques

Everyone deals with anger at one point or another. When anger management is not used, the situation can quickly get out of control. In the process, uncontrolled anger can destroy professional and personal relationships. By learning a few anger management techniques, you should have no problem dealing with tough situations.

  1. Mind Over Madder

    • There are many thought anger management techniques that you can make use of to control a bad situation. One key thing is to quickly remind yourself that the anger you are feeling is a destructive feeling. Allowing the anger to grow will only make your current problem or frustration much worse. You can also envision how your role model would handle the stressful situation that you are in. Because visualization techniques are so helpful, you might want to create a mental retreat for yourself. This could be a real or imaginary place that you can visualize to pull your mind away from the situation that is giving you trouble. You also want to try and figure out whether or not your expectations are too high. By adjusting your expectations, you will be less likely to anger quickly when things do not go right.

    Physical Management

    • A simple change in body posture can help ease the tension that you begin to feel when something upsets you. Many people find that they have to actually walk away from the problem. Relax in your bedroom for a while, go for a walk or drive around the block a few times. You can even take a shower as many people find water to be very soothing. By removing yourself from the situation, you will be able to calmly process the situation. You will also be able to handle it in a better manner when you return. Others find that breathing deeply helps. Inhale as much air as possible and hold it in for two seconds. Exhale, pushing out as much air as possible and then repeat the process again. When this breathing exercise is done for a few minutes you will find yourself centered and able to tackle difficult problems.

    Emotional Management

    • Really think about the feelings you are having. There is a difference between anger, jealousy, sadness, envy and frustration. Many people find themselves confused, thinking that they are dealing with anger when they are really experiencing sadness. It is important to make sure that you find an outlet to express your feelings. A healthy outlet could be talking to a close friend, family member, counselor or religious leader. Another emotional technique is to forgive. If you are angry then someone or something set you off. But everyone makes mistakes. Learn about the power that comes with forgiveness, and you will soon find yourself able to handle stressful situations much more easily.

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