Anger management is the process of:
· Learning to
recognize the signs that you, or someone else, is becoming angry
· Taking the best
course of action to calm down the situation in a positive way
Anger management does not mean suppressing anger.
Anger is a perfectly normal human emotion. In fact, when managed the right way,
anger can be considered a healthy emotion. However, if it is not kept in check,
anger can make us act inappropriately and can lead to us saying or doing things
that we will likely later regret.
Extreme anger can:
· Hurt you
physically: It leads to heart disease, diabetes, a weakened immune system,
insomnia, and high blood pressure.
· Hurt you mentally:
It can cloud your thinking and lead to stress, depression and mental health
issues.
· Hurt your career:
It can result in alienating your colleagues, bosses, clients and lead to the
loss of respect.
· Hurt your
relationships: It makes it hard for your family and friends to trust you, be
honest with you and feel comfortable around you.
This is why anger management, or managing anger appropriately, is so important
Anger Management Strategies
Here are some strategies that can help you control your anger:
Strategy 1: Relaxation
Something as simple as breathing deeply and looking at relaxing images works
wonders in calming down angry feelings. Try this simple breathing exercise:
1. Take a deep breath from your diaphragm (don’t breathe from your chest)
2. Visualize your breath coming up from your stomach
3. Keep repeating a calming word like ‘relax’ or ‘take it easy’ (remember to
keep breathing deeply while repeating the word)
4. Picture a relaxing moment (this can be from your memory or your imagination)
Follow this relaxation technique daily, especially when you realize that you’re
starting to feel angry.
Strategy 2: Cognitive Restructuring
Cognitive restructuring means changing the manner in which you think. Anger can
make you curse, swear, exaggerate and act very dramatically. When this happens,
force yourself to replace your angry thoughts with more logical ones. For
instance, instead of thinking ‘Everything is ruined’ change your mindset and
tell yourself ‘It’s not the end of the world and getting angry
Strategy 3: Problem Solving
Getting angry about a problem that you cannot control is a perfectly natural
response. Sometimes, try as you may, there may not be a solution to the
difficulty you are faced with. In such cases, stop focusing on solving the
problem, and instead focus on handling and facing the problem. Remind yourself
that you will do your best to deal with the situation, but that you will not
blame yourself if you don’t get the solution you desire.
Strategy 4: Better Communication
When you’re angry, it is very easy to jump to inaccurate conclusions. In this
case, you need to force yourself to stop reacting, and think carefully about
what you want to say, before saying it. Avoid saying the first thing that
enters your head. Force yourself to listen carefully to what the other person
is saying. Then think about the conversation before responding.
Strategy 5: Changing Your Environment
If you find that your environment is the cause of your anger, try and give
yourself a break from your surroundings. Make an active decision to schedule
some personal time for yourself, especially on days that are very hectic and
stressful. Having even a brief amount of quiet or alone time is sure to help
calm you down.
The
The following tips will help you keep your anger in check:
• Take some time to collect your thoughts before you speak out in anger.
• Express the reason for your anger in an assertive, but non-confrontational
manner once you have calmed down.
• Do some form of physical exercise like running or walking briskly when you
feel yourself getting angry.
• Make short breaks part of your daily routine, especially during days that are
stressful.
• Focus on how to solve a problem that’s making you angry, rather than focusing
on the fact that the problem is making you angry.
·
Stress Management: What is Stress
We say we are ‘stressed’ when we feel overloaded and unsure of our ability to
deal with the pressures placed on us. Anything that challenges or threatens our
well-being can be defined as a stress. It is important to note that stress can
be good and bad. While good stress keeps us going, negative stress undermines
our mental and physical health. This is why it is so important to manage
negative stress effectively.