Anger Management : How to control your Anger ?

When you have anger issues, outbursts are prominent. Anger can escalate as a form of mental health disorder involving sudden episodes of aggression, impulsivity, or disruptive behavior. If you have anger issues, you’re unintentionally seen breaking objects, abusing people or animals, frequent road rage, and having temper tantrums. This negatively affects your studies, career, and relationships. Also, it may result in legal consequences.

Aggressive episodes are usually accompanied by:

• Raging behavior
• Gets pumped up or hyper
• Easily gets irritated
• Racing thoughts
• Shaking
• Tingling
• A complaint of chest pains 
• Palpitation or fast breathing

A person may express explosive verbal and physical outbursts through berating someone, slapping, pushing, heated arguments, physical fights, damage to properties, and assault to animals or people. So, it’s crucial to learn how to calm down or manage your anger.

Always Haunted By The Past

Suppose your memory keeps bringing back your mistakes and failures from the past. In that case, you’ll likely feel frustrated with yourself. Ongoing resentment and perpetual irritation towards certain circumstances and other people can make you angrier. 

When your past haunts you, learn how to forgive yourself. Spend some time identifying the underlying sources of anger to help you move forward.

Tame your Temper

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a common and even healthy emotion. But it’s important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you’re calm, express your concerns

As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won’t fix anything and might only make it worse.

6. Stick with ‘I’ statements

Criticizing or placing blame might only increase tension. Instead, use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”

7. Don’t hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

Source : kentuckycounselingcenter.com , www.mayoclinic.org