Anger is an antagonistic feeling directed at those people and things who have deliberately done wrong to you. Anger is not an exclusive emotion; every human has felt anger towards people, things, and situations. But if the feeling of anger becomes frequent, out of control, excessive, and starts impacting personal life, the life of people around you, then it is not just a mere natural emotion but a problem. Extreme anger causes mental and physical health issues; high blood pressure is one of them. Thinking clearly and straight becomes a struggle when you’re experiencing anger. If you do not learn to manage your anger issues, the problems will become unlimited, such as yelling at your kids, partner, family, threatening your colleagues, sending rude emails, even becoming violent towards others, having high sugar and blood pressure, in the end, you will only have regrets, poor mental and physical health and strained relationships.
Why Manage Your Anger.
Managing and resolving your anger issues does not mean you can never get angry; it means recognizing, learning, adopting coping strategies. Learning how to express anger without hurting yourself and others, and in a productive way. Everyone must learn anger management techniques as every human is prone to experience angry emotions. Anger can range from a feeling of irritation to absolute destructive rage. If it is left unchecked and unaddressed, anger can turn into constant aggressive behaviour. Sometimes anger can cause you to become isolated, as you do not resolve your anger and turn it inwards, which can leave you with poor mental and physical health consequences.
Anger management techniques can prove compelling and beneficial; you can learn healthy and constructive ways to turn your negative emotions into something positive and healthy. Here are some essential steps that can help you better understand and manage your anger.
Recognizing the triggers and warning signs.
To manage your anger and to learn coping techniques, you must know what triggers your anger and start recognizing the warning signs. Sometimes long lines at the check-out counter, traffic jams, unkind and offensive comments by others, and exhaustion could trigger your anger. Although you can not simply blame others and outer circumstances for your short temper, you can plan your day differently to avoid such situations. Some warning signs are as follows.
Faster and shallower breathing
A sudden feeling of hot or chill in your face and body
An ache in the head and neck
Tight muscles of arms, neck, shoulder, and back
Jaw and fist-clenching
7 Tips For Coping With An Your Anger:
When you experience the feeling of red, rage, and a blurry mental state, don’t forget to take a slow and deep breath. Inhale and exhale. It will help you slow down on the mental rage; help you think clearly.
Counting slowly is genuinely an effective technique to relieve some tension and anger. It distracts the mind from a place of anger and focuses it on something new. If you count slowly, your heart rate and blood pressure will slow down, and you will have time to feel cool down, and your breathing and mind will return to normal before saying and doing something regretful.
Writing down your feelings and emotions is a simple and easy way to deal with disturbing and difficult emotions. Writing down will help them recognize the specific reason behind your anger. You will learn your trigger. It will also help you to later reflect on your emotions and see if there is a pattern to your angry meltdown.
4. Visualizing exercises
Like meditation, visualizing exercises are a great way to deal with anger. When you are feeling outrageous, find some peaceful and quiet place, close your eyes, and imagine a peaceful scene, slow and steady waves of the ocean, the flow of water, chirping of birds, or rustling of leaves. By visualizing these peaceful scenes, your anger will slowly float away.
Confrontation is not always bad or troublesome, but sometimes these are necessary. If someone has offended you or done you wrong, take your time to thoroughly analyze the incident and then talk to the person. It is healthy to talk and confront the person with a positive and constructive approach, making them realize that people should not and can not take advantage of you. It is better to talk it out instead of piling it inside you.
Physical activity is a great channel to release your emotions. The release of cortisol and adrenaline happens when we feel angry. Projecting your angry emotions towards exercise is important as hormones like endorphins are released after physical activity, which makes you feel good in the end.
7. Taking Time
If you find yourself in such a predicament, take your time, move from that place, give yourself space and time. But in a more literal way of taking time, you should look and focus on moving seconds on watch. At least give yourself two minutes to look at the moving seconds. It will calm you down.