Whether it is caused by a history of abuse or mismanaged stress, anger issues can be very difficult to deal with. The smallest thing can set you off and make you yell and scream at the ones you love the most. If you do not learn to control your outbursts, you could push away your friends and family members. Here are six effective ways to manage your anger:
Recognize Anger Warning Signs
One of the most effective ways to control your anger is to recognize the warning signs. According to Therapist Aid, common anger warning signs include feeling hot, sweating, pacing around the room and heavy breathing. If you experience any of these signs, it is time to step away for a few minutes to cool down. Take a few deep breaths and drink a glass of water. Once you believe you have calmed down, you can go back to what you were doing.
Stay Away From People And Things That Upset You
Although it is not always possible, you should try to avoid people and things that increase your anger. For example, if driving through heavy traffic every morning to work makes your blood boil, you should try leaving a little earlier. If you get into arguments with certain people while you drink alcohol, you should avoid consuming alcoholic beverages when you are around them.
Discover Healthier Ways To Express Anger
Instead of yelling and screaming at the people you care about, you should find healthier ways to express how you feel. Prevention Magazine suggests writing down how you feel in a journal. For instance, if you are angry at your significant other for being insensitive about your job situation, you could tell him how you feel in a note. It may also be helpful to hit a pillow a few times when you feel like you are about to explode. Hitting an inanimate object can help you release some of your anger and feel better.
Don't Use Insults
When you are angry at a friend or family member for upsetting you, it isn't a good idea to use insults. Doing so will just offend the person and make you more frustrated. For example, if your friend cancelled at the last minute, don't say, "You're a bad friend." Instead, you could say something more constructive like, "I am upset that you cancelled just an hour before the event."
Find Time To Relax
If you never find any time to relax, you can get too stressed out and explode with anger. Try to take at least a few minutes out of every day to do something that relaxes you, such as taking a brisk walk around the neighborhood or practicing yoga. Doing one of these activities will help clear your mind and make you feel a lot calmer.
Consider Anger Management Therapy
Sometimes anger can be too difficult to control without professional help. If you can't seem to manage anger on your own, you should think about going to anger management therapy. A trained therapist will help you determine the root cause of your anger and teach you healthy coping strategies. Seeking help is nothing to be ashamed of and can help you become a happier person. You can choose individual therapy sessions or group sessions. If you choose group sessions, you can be around others who share your struggles and learn anger management techniques from them.
Anger is not an easy thing to live with and can make you a very unhappy person. If you get control of your anger by following these tips, you can improve your life and become a lot happier. For more assistance, consider contacting a professional like those at Evergreen Recovery Centers.Share