Anger can present itself in a really ugly way if it isn’t controlled, often in the way of violence, such as hitting another person or breaking furniture. It’s an emotion that affects us all now and then and naturally comes out in a toxic way if not controlled. If you are having major issues with your anger, I do recommend seeing a therapist but below are some of the ways that may help you control it a bit better.
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The first step to controlling your anger is understanding it. Often associated with frustration, this emotion often comes out when things aren’t going our way or our peers aren’t acting in ways we want or understand. It is a very human and valid emotion that shouldn’t be ignored under any circumstances, butr channeled in to positive and productive things.
Anger Management Techniques
There are many techniques we can use to relieve the symptoms of anger, I have made a short list (below) with additonal things you can do to try and help with the emotion. Whatever you’re doing, through, it’s important to set small goals only in order to prevent overloading yourself.
- Time out – take a break for a bit, go have a seat somewhere quiet and gather your thoughts
- Controlled breathing
- Better Communication
- Work on responses that help with your anger – make a list of things to say to yourself before, during and after situations where you get angry
Maybe keep this one for your own home. Put some music on and dance your anger away. This way you can listen to music that calms your down whilst using your extra energy to dance the anger away. A fun workout that can help you feel less angry by releasing tension.
Sing Your Anger Out
Another one that you should maybe keep for you home. As with dancing, singing is a great way to relieve some of that tension. Belt out some of your favourite songs like no one is listening and you’ll be feeling better in no time.
As always, exercise is recommended as a healthier and more productive way to release anger. Sports like tennis, badminton and boxing are especially good for anger and are certainly all a much healthier way to channel all that energy.
Activities like scrubbing or vaccuming are great for releasing some of that anger with the benedit of having a cleaner house at the end of it. Afterwards, your anger will begin to go away and you’ll feel accomplished.
Write It Out
Getting all those emotions down on paper/Word document is just as good as talking to someone about it. Not only does it help you rationalise your anger, but it also helps you balance your emotions a bit more to feel less angry.
Have A Bath
What is more relaxing than a nice hot bubble bath with a glass of wine (or beer, whatever floats your boat) and some good music? So draw yourself a bath and feel your mood balancing.
Go For A Walk
Get out of the house, get some fresh air and go for a walk. This helps you put your thoughts in to perspective and gives you some alone time. Great for taking a breath and processing what is makiing you feel angry.
There are resources that can help you get through. I have listed them below: