It is natural to be angry from time to time. Anger can even be healthy. It has some important functions, including prompting us to take action when we need to change in our lives.
Because of this, never getting angry is not an ideal goal. People who try to completely calm their anger often end up “stuffing up” their emotions, and then “get angry” at untimely times, causing more problems to themselves, rather than expressing their anger in a healthy way.
The goals of anger management are twofold: eliminate unnecessary anger and express necessary anger in a healthy way.
The following anger management techniques and exercises can help you achieve the dual goals of anger management, allowing you to enjoy healthier relationships and reduce stress in life.
Check your beliefs
This can be tricky, but it is first of all a way to prevent certain emotions from turning into anger. Checking your beliefs can be a way to eliminate unnecessary anger.
When you are angry, you can usually trace this emotion back to a belief. This belief may be:
- What happened is wrong
- It shouldn’t happen
- Because of others’ negligence
- This is because of lack of care
Finding out the exact thoughts related to your anger can allow you to convince yourself to get rid of the anger. It can also help you realize that no matter what triggers your anger, it does not necessarily cause you to react in anger.
Eliminate some of your “anger triggers”
It is also important to pay attention to things that can easily trigger anger. For example:
- If you find yourself often angry in the car when you are in a hurry, and slow traffic makes you late, you can try to reschedule your schedule to take a few more minutes to adjust to the traffic.
- You can play music on the way to and from get off work to relax your mind and body or use stress management techniques to calm your body.
- If you have a friend who often irritates you, you may want to look at the beliefs behind your anger towards this person or limit your contact.
The points of all these strategies to reduce the likelihood of experiencing stress triggers can help control your anger.
Once you realize what types of things make you angry, you can start working hard to reduce their frequency.
Develop effective communication skills
Most of our anger is directed at other people. Effective communication skills and conflict resolution skills can help in two ways: they can help us communicate our boundaries to others so that we are less likely to be frustrated and angry in our relationship, and they can help us do Don’t irritate others at this point.
Take good care of yourself
If your body is under a lot of stress and pressure, you may get angry more easily in your daily life. For example, people with insufficient sleep tend to be grumpy. The same goes for hungry people.
If you can achieve a good balance between work and life so that you have enough time outside of work:
When you take good care of yourself, you may find yourself less nervous and easy to get angry.
Take some stress relief medicine with you
When one day you will scream if there is a problem again, you will usually yell at some point (figuratively or literally). Increased stress will make you more irritable. Therefore, mastering stress management techniques to calm the storm can help you ease or eliminate the anger in your life.
Some particularly useful techniques include:
As for continuous practice, meditation can provide some lasting benefits. Not only will you feel better when you practice it, but it can also help you reduce your response to overall stress. Exercise has similar benefits.
Get support if needed
Although anger can push people away, it can also be a cry for help. If you find yourself getting angry more often than you want, you may just need more help and support from other people.
For example, if a messy house makes you nervous, asking for help with cleaning may be an effective anger management technique for you. If you find yourself angry about the “small things” that keep happening, you may be too busy and overwhelmed, and you need to reduce the pressure of your lifestyle. If they are capable, don’t be afraid to ask others to help ease some of the burden.
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If you feel that your anger management work is not as effective as you want, it may be useful to seek the support of a therapist. A mental health professional can help you understand your anger more deeply, find a solution and express it in a healthy way.
Due to the negative effects of anger, if you find yourself getting angry more often than you want, it is important to prioritize dealing with anger.With a little effort, you can make anger work for You (as the motivation for change) instead of be opposed to You (a threat to your health and happiness).