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Article Series: Emotions
Boy, Do I Feel _______ Today.
10
Quick Strategies To Help Manage Your Anger
When someone cuts you off on the freeway,
do you give in to your rage? Do you burst out in anger when
your child misbehaves?
Anger is a very natural emotion. However, learning to deal
with your anger in a positive manner is important, both for
your well-being and that of others who are near and dear to
you. When you cannot control your temper, you and everyone
around you suffer the consequences.
If you struggle with anger management, the good news is: it
doesn't have to be this way! You don't have to fall victim
to an uncontrollable temper. There are anger management techniques
that will help you change the way you express this emotion.
These strategies can help you manage your anger in positive
ways:
1.
Give yourself a time out. Counting to ten before you speak
or act gives you a chance to think first. Take a deep breath
or two while you count to ten; this action helps relax your
tense muscles and sends a burst of oxygen to your brain for
clarity of thought.
- Removing
yourself altogether from the situation gives you more time
to calm down and further reduces the risk of an angry
outburst. You can return once you're able to discuss the
issue peacefully.
2.
Take some personal space. When the very presence of a specific
person makes your blood boil, stay away from them until your
frustration dies down. Use the opportunity away from them to
work through your feelings and seek a positive solution to
your challenge with them.
3.
After you're calm, express yourself. It's healthy to express
your feelings, even feelings of anger, as long as you do it
in a peaceful, positive, and non-confrontational way.
- Discussing your feelings with the person who upsets you
often helps both of you understand each other better so you
can work out your issues.
- Stewing
about what is bothering you can make the whole situation
worse.
4.
Exercise. Strenuous physical activity is
an incredible way to release your anger, especially if you
feel you're at
the breaking point. Exercising also releases endorphins, the "feel
good" hormones, which will help you feel more at peace.
- Lifting
weights, running, and playing sports are great ways to
blow off some steam.
5.
Think it through before you tackle the issue. When
you're angry, you're more likely to say something hurtful
that you
don't really mean.
- Write
down what you want to say so you can work through the issue
at hand; when your temper is flaring,
it's easy to get
sidetracked.
6.
Find a win-win solution. Instead of focusing on what someone
did to make you angry, work with him or her to resolve the
issue. Finding a solution that you both agree on will allow
you to feel satisfied.
7.
Use personal statements when discussing the issue. Avoid
criticizing or placing blame.
- Use
statements like, "It makes me feel angry and upset
when you don't help me with the housework," instead of "You
never help me," which could make that person angry or
resentful in return.
8.
Avoid holding a grudge. Maintaining resentment toward someone
only hurts you. Let it go, put it in the past, and move forward
with your life.
- It's
unreasonable to expect everyone to act the way you want them
to. Rather than letting someone continue
to irritate you
with their mannerisms, find a way to accept or look past
them.
9.
Use humor. Lighten up the situation by saying or doing
something genuinely funny. Once you both have a good laugh,
it's easier to find a resolution together.
- When
being humorous, avoid sarcasm as it can hurt and make things
worse.
10.
Practice relaxation techniques. Skills like deep
breathing and picturing a relaxing scene can help defuse
your temper
when you feel it start to boil.
- Listening
to music and practicing Yoga are also great stress relievers.
If you feel that your anger is still out of control after
using these strategies, you may benefit from some extra help,
such as:
- Reading further books on anger management.
- Seeing
a licensed therapist or counselor.
- Attending
anger management classes or support groups where others
discuss ways to cope with their anger.
No matter how severe your anger may be, these tips and techniques
can help you control your temper, rather than letting it control
you. Free yourself from anger and find greater joy in your
life today!
Click here to learn exactly how to stop being angry and live a much happier life starting now. It's my SolveYourProblem recommendation.
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by SolveYourProblem.com
: 2010
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