Of the five basic human emotions, anger is one of them. It is the feelings of stress, frustration, irritation, or rage that build inside you due to situations. Anger can manifest physically with increased blood pressure, energy levels, body temperature, and muscle tension. The reason there are physical changes is that the body prepares for a fight-or-flight response. However, a prolonged state of anger or frequent outbursts can cause high blood pressure, gastric ulcers, bowel diseases, etc. Other than that, excess anger can affect relationships, careers, and mental health.
Since anger is a basic emotion, it is normal and essential to human functioning. It becomes a cause for concern, however, when the feeling of rage is frequent. Along with that, if the display of anger becomes violent and uncontrollable, there is an immediate need for anger management.
Here are a few ways to manage anger on a regular basis.
- Identify your anger
The first step toward change is admitting that there is a problem. Denial or ignorance can worsen the situation and cause adverse effects. Recognize when you get too angry or take feedback from others when they attempt to point it out. Pay attention to patterns and triggers for your anger.
- Pause before reacting
It can help to pause or take a step back before letting out your anger. It helps you stop your impulsive reaction and evaluate the situation before getting angry. You can use a time out method for yourself to hold yourself back.
- Avoid triggers
While there are occassional stimuli that can make you angry, there are also some daily stressors that can make you angry. Once you have recognised these triggers, actively avoid these triggers. It can help to reduce the routine angry situtions to a degree.
- Alternative expression
It is often said that venting helps to release anger. However, it is untrue. Anger breeds anger and leaves you feeling more irritated. Therefore, it is necessary to instead find alternative, healthy ways to express your anger. Perhaps a composed dialogue might help confront the subject of anger. If that is not possible, it can help to journal your thoughts and feelings instead of acting on them.
- Reframe and challenge
Anger is sometimes caused more by your perception of a situation than by the situation itself. In such cases, it can help to reframe the situation and look at it from another perspective. Alternately, you could challenge and reframe your thinking. Sometimes, you may end up nitpicking and thinking everything is angering you. You can try to change your thinking and look at the situation differently
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- Physical activity
Physical exercise is a great release for anger and negative emotions. It aids in the redirection of energy and the release of positive hormones in the body. It can prove to be a distraction from the situation as well, giving you time to cool down. However, be careful not to overexert yourself or hurt yourself in the process.
- Relaxation techniques
If you are looking for relief from constant anger outbursts, then engage in mindfulness and relaxation techniques. It helps to stabilize your emotions, center your mind, and reach a state of calm. It can not only relieve current stress and anger but also help people react more calmly in the future. Deep breathing and playing music are great relaxation activities as well.
- Be solution focused
While emotions cannot be avoided, actions are what determine the outcome of a situation. When you are angry, look at the facts of the situation. If the situation is out of control, try to let it go. If the situation is workable, look for solutions to work on the situation and make it better.
Note from Siraya: Mental Wellness Centre-
There is no one-size-fits-all solution to anger management. It is essential to find the strategies that work best for you. If you are struggling to manage your anger or don’t know where to start, it is okay to seek professional help. Professionals can assist you with scientific anger management techniques that are tailored to your specific needs. Siraya’s professionals use their expertise to identify your triggers and causes of anger and create an effective anger management plan for you.