Effective Anger Management Techniques

In the world of catch phrases and self-help trends, finding practical, long-lasting, effective techniques for managing anger can prove to be daunting. Anger its self is a reaction to underlying physiological and psychological feelings. Emotions are not always easily identified. We can become frustrated, impatient and feel threatened.

Underlying Causes

• Learning to identify the base emotions behind anger can help us control our reactions. Some of these underlying emotions are:
  -hurt pride
  -feeling unappreciated
  -unmet expectations (realistic or unrealistic)
  -feeling rejected
  -injustice
  -feeling physically or emotionally threatened
  -past physical and/or emotional abuse

Physiological Factors

• Hormone imbalances in the body have been known to cause anger management problems. Examples of some imbalances are:
  -Diabetes or Hypoglycemia: Imbalances in the blood sugar cause problems for cognitive and rational thinking. The outward aggression is a manifestation that the body is in danger and is trying to survive.
  -Hyperthyroidism: Over-production of thyroid hormones cause anxiety, fear, frustration and impaired reasoning.
  -Estrogen, progesterone and testosterone imbalances: All can be contributors in how we handle anger, anxiety and frustration.
  -Adrenal glands: An over-abundance of adrenaline can cause aggression.

  Seek out your health care professional help in determining if any of these or other physiological disorders are affecting your ability to control your anger.

Time Out

• Have you ever heard the old saying, "Count to 10 and if that doesn't help count to 20 and if that doesn't help, it's time to walk away"? Let's be realistic. There are people who just push our buttons, either intentionally or unintentionally. When you find yourself in a situation where you can't talk it out; walk out. Give yourself time to decompress and calm down so you can think things through.

Thinking it Through

• -Talk to yourself
  -Allow others to be right
  -Allow yourself to be wrong
  -Assume the best not the worst
  -Learn to let go
  -Forgive yourself and others
  -Respect yourself and others

Considerations

• Anger is a normal reaction, healthy reaction but when it is allowed to run amok it can create havoc in our lives. Your health could be at risk as well. Unresolved feelings of anger can cause anxiety and elevated blood pressure adding strain to the heart and an increased risk for stroke and heart attack. Seeking professional counseling is appropriate whenever possible.

Benefits

• At the heart of effective anger management is learning to accept, appreciate and love ourselves. The more practice we have at controlling our reactions to anger the more we strengthen our self-respect and build self-esteem.