From slight annoyance to full-blown rage, we’ve all channelled The Hulk at least once in our lives. Although we’re not as buff and as vital, the anger where the fuming comes from is as standard and justifiable. Here you can find anger management tips and more.
Anger is a human response to instances that are perceived as threats or dangers. These situations are often called the triggers that push the button of people’s emotional outbursts. Examples of these stressors are when you feel that your efforts are not reciprocated, or at least appreciated. Also, feelings of injustice and memories of traumatic experiences may drive people to lose their cool.
These triggers vary for each individual, and people may react to these circumstances differently. What you find irritating or hurtful may not be as much of a big deal for someone. But don’t think that your feelings are invalidated. It’s just that some can control their anger much better, and some cannot work at all.
While anger is pretty standard, releasing it all at once and other pent up emotions that come with, it does not always end correctly. It can be destructive to someone’s mental state and outside relationships if not kept at bay and managed adequately.
If you feel that you are suffering from uncontrollable anger, or on the verge of lashing out (verbally or physically) to someone, it is best to know how you can deal with it in the heat of the moment. Here are some anger management techniques that you can try:
Anger Management Tips
1. Pause and think.
Anger can make people say hurtful words that they don’t mean. The damage that words can do to your relationships is often irreparable. That’s why you should give yourself some time to pause and breathe before speaking your mind.
This pause can buy you time to collect your thoughts and carefully choose the right words to express your frustration and all the reasons behind it. While you’re at it, you can also practice some useful breathing techniques to help you calm and reason. If you focus your attention to it, you’ll be surprised that you’re thinking about the breathing itself and not your anger anymore.
2. Know your triggers.
Like mentioned above, the triggers vary for each person. They could range from seemingly common pet peeves to severe offences. What matters is that you know your own. Do you get frustrated when someone butts in when you’re talking? Do you hate it when people don’t show up on the agreed time? It’s essential to identify what causes you to fume in anger so you can prepare beforehand and manage the situation better.
Once you’ve known and acknowledged your triggers, it will be easier for you to approach, or better yet, avoid these situations.
3. Find the best solutions.
Things don’t always go in our favour. The world is just not built that way. What we can control is how we react to circumstances that we don’t usually expect. Let’s say a traffic jam kept you in the car and delayed your travel for hours. Instead of venting on the driver, why not bring out a book and read some chapters. Or plug in those earphones and play some good music.
4. Blow-off some steam.
Like all machines, humans tend to overheat at some point. But unlike machines (which are given time to cool down a bit), people tend to forget that they, too, can rest for a while and let off some steam. That’s why when you think something or someone gets on your nerve, give yourself a break and spend time reflecting on your emotions.
You can walk outside, think about the latest trigger and work on how to manage it the next time it happens again.
5. Seek professional help.
Some may think of this as a weakness. But it’s not the case. If you feel that you are unsuccessful in controlling your anger, maybe it’s about time to get an anger treatment perth. Consult a professional and talk about your anger management issues.
Talking to the experts will help you understand your triggers better and what specific things to do to manage such anger-causing situations. Professionals can also help you in practising non-aggressive ways of expressing your feelings, especially your frustrations and other pent up emotions.
One has to remember that anger is not the problem. It’s how people get consumed by it and how they manage this emotion. Anger isn’t always a bad thing. Yes, it can be destructive not only to yourself but also the people around you. But once you’ve learned how to handle it and divert that energy into a more positive way, you’ll feel much more in control of your life.
So whenever you feel like losing your temper again, consider practising the techniques listed above to keep your anger under control.