ANGER MANAGEMENT – HOW TO CONTROL ANGER
What Causes Anger?
Anger may be caused by internal or external factors. Internal factors are usually thought patterns, individuals can largely learn to take control of these thoughts. External events are more commonly upsetting incidents which are caused by other people and are generally beyond individual’s control.
The most common ways of anger presentation include:
We associate anger with violence, but violent behaviour is the most common way itself. There are many more subtle expressions of anger, f which can disrupt healthy relationships.
Above are some passive indicators of anger:
- spreading rumours
- ignoring or avoiding another person
- Damaging others property
HERE ARE SOME TIPS TO CONTROL ANGER:
Anger is a very normal and even healthy emotion but it is equally important to deal with your anger in a positive way whereas, Uncontrolled anger can spoil both your health and relationships.
1. Think before you speak
It is very easy to say something which you’ll later regret.
2. Once you’re calm, express your anger
You must State your concerns and needs clearly and directly, without hurting others or trying to control them.
3. Get some exercise
Physical activities may help reduce stress that causes you to become angry
4. Take some time out
Timeouts aren’t just meant for kids.
5. Try to Identify possible solutions
Instead of figuring out what made you mad, try to find a possible solution to get out of it.
6. Never hold grudges
The powerful tool against anger is forgiveness. If you forgive someone from the situation, it will help you to strengthen your relationship.
7. Humour also helps you release anger
Using humour can also relieve you from stress.
8. Try practising relaxation skills
When you lose control on situation try using phrases like take it easy and let it go which may help.
9. Try seeking help
Main challenge for one is to seek help from others, if you can do it you are almost done.
ANGER MANAGEMENT THERAPY:
Anger management therapy particularly teaches individuals strategies to cope up, like letting go of things that are out of control, and also encourages people to instead focus on things which can be controlled actively and changed, including their personal perspective on what happens.
Anger management therapy is a goal-oriented strategy that mainly targets the emotional response to external factors that cause anger.
The main goal of anger management therapy is to help individuals by:
- Expressing their feelings and needs in an assertive and appropriate way;
- Identifying situations that are likely to upset them, so they can be emotionally prepared;
- Recognising when they aren’t thinking logically;
- Focusing on problem-solving rather than on the problem itself; and
- Calming down when faced with situations that cause them to become upset or angry.
- Anger management therapy is to either council individually or via group therapy. Both these forms benefit anger management counselling. Individual therapy offers best platform to discuss all your personal concerns and develop highly individualized strategies to cope with and responding to anger.
- Group therapy generally provides opportunity to gain insight to how people feel and how they often react to similar situations, also it helps individuals understand their anger better by relating to similar emotional responses.
BELOW ARE SOME TIPS WHICH CAN HELP YOU CALM DOWN WHEN YOU ARE REALLY ANGRY:
- Admit that you’re anxious or angry
- challenge your thought
- Release the anxiety or anger
- Visualize yourself calm
- Think it through
- Listen to music
- Change your focus
- Relax your body
- Get some fresh air
- Identify pressure points that calm anger and anxiety
SOME ANGER MANAGEMENT EXERCISES TO CURB YOUR ANGER:
Few anger management exercises have reduced the anger outbursts in people and also improved their well being. There are many anger management exercises which can help you control and manage your anger as well because anger outbursts cause harm to people and spoil relationships. This is a very good way to calm your anger using these anger management exercises.
Here is a list of some exercises which really work:
- Firstly, learn to breathe
- Progressive relaxation of muscles
- Visualize yourself calm
- Try to get moving
- Try recognizing your triggers
- Stop and listen to others
- Listen to yourself
- Count backwards from fifty
- Sit, Drink a glass of water and try to relax yourself
- Try to change your thinking
- Try to avoid dwelling on the same things
- Try knowing your body
- Try moving away from the situation so you get time to think upon it
These anger management exercises can help you as tools to identify and help you control your anger.