4 Tips To Manage Your Anger Everyday
Anger is a natural emotion. It's what we feel when we get so mad that we feel like throwing something. Or shouting at the the top of our lungs. Anger can be feelings from slight irritation to a fury that shakes you to your core.
It is a natural response - yet for many people it can be an all-consuming one. When you become angry, your nervous system has a heightened response, too, causing your energy and adrenaline levels to skyrocket. It can also affect blood pressure, heart rate, and body temperature.
For some, trying to deal with anger is not a once-in-awhile situation.
Maybe you notice that you lash out easily over every little thing that upsets you. And because of this, your personal and work relationships are detrimentally being affected. While you may be under the impression that there is no way to control anger, thankfully, there are ways.
Here are four ways you can begin to manage your anger every day to have healthier responses to the situations you find yourself in.
1. Transform The Way You Think
If you don't have control over your anger, you may find that you curse or speak in an overly dramatic voice, or that your thoughts turn negative really quickly.
To begin controlling your anger, start with your thoughts. If you find yourself boiling inside because you are waiting in a long line, try to change your thoughts. If your first thoughts are, "I can't believe that this line is taking so long, this is completely ruining my day," stop yourself after this thought. Instead, think, "What will being angry help this situation? I have no control over the lines and how much of my day will really be affected by this?"
In therapy, this is part of a process in Cognitive Behavior Therapy(CBT.) CBT is based on the foundation that our thoughts, feelings, and behaviors are connected. So when you are changing your thought, you are transforming how you feel and react.
2. Work On Your Communication
When you are quick to anger, you may find that you are impulsive and say whatever it is you are thinking about with no filter.
Too often, this just escalates a situation and makes it worse. If you find yourself in a conversation that is becoming heated, stop before you speak. Listen to what the other person is saying without reacting. That may be easier said than done and will take practice.
It is also important to try and understand what they are trying to convey to you, not the words they are using. Why? Because we are all human and they may be trying to convey to you their own hurt or anger over something.
Learning to listen and truly hear someone can help you learn to transform your response and not get so angry.
3. Remind Yourself That The World Is Not Out To Get You
We all do this. It has been a rough day and nothing seems to be going right. We had a rough day filled with meetings, rushed deadlines, and communication within our community. When everything seems to be going wrong, it is challenging to not think that somehow, the world is conspiring against us.
And in return, we feel extremely angry over this.
Things will always end up going wrong in life and that is the hard truth of it. Give yourself the gentle reminder that becoming angry will not fix or solve anything. Lashing out or yelling at a family member when you get home because you are frustrated won't make any one feel better.
You can control your anger by reminding yourself that you will not be able to control everything. That is okay.
4. Go For A Short Walk
If you find that your body temperature is rising and you're about to explode, walk away.
Go for a short walk to remove yourself from that situation. Even do this if you are at home from the night but still feel like your mind is about to explode.
Exercising has a powerful way of clearing and calming your mind.
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While anger is a natural response, you can re-train yourself to react differently. It won't always be perfect but it will help. If you need help with anger management, our therapists like Katerina can help you. Contact us to begin learning techniques to manage your anxiety more healthily.