Anger is a normal human emotion that one feels when they feel that they have been wronged, emotionally hurt, injured, or when they feel that their passionately held views or outlooks are being challenged. The triggers for getting angry and the anger threshold are different for everybody. Some people may get angry at certain things, while others may get angry at other issues, how long they stay angry, their level of anger resentment and the intensity of the anger they feel is different.
Experts feel that it is good to have some amount of anger as its keeps one motivated and pushes them to work to the best of their ability. However, excessive or prolonged anger can do more harm than help. It affects both the physical and mental health of the person experiencing the anger. Therefore, it is the best to keep one’s anger in check. Here, we have listed some of the top methods used by people all over the world to prevent their anger from turning into outbursts and acts of aggression.
Take a mental step back: When you are angry with someone or at something, take a mental step back. Change the scenery by going into another room, talking to someone else, sitting quietly, or listening to music.
Look for a solution: Getting angry at problems and losing focus is easy. Try looking for a solution so that the problem can be fixed. Staying angry will not improve the status of things. In fact, it would only spoil them that may lead to sour relations.
Think before you speak: Calm down and gather your thoughts before expressing them. If you are still angry, there is a high chance that you will say something that you might regret later. Take long and deep breaths from the nose and exhale from the mouth. Once relaxed, only then attempt to speak.
Practice positive affirmations: When angry, repeat positive affirmations like “I am not angry”, “I can control my anger”, “Relax” or any other such affirmation in your head. This will help control your emotions and calm you down.
Use “I” when speaking: Rather than using sentences like “You did not do this” or “You did not do that”, use sentences like “I did not like it when you did this” or “I was upset when you did that”. Such sentences shift the focus on how you are feeling from blaming the other person. Ensure that a respectful volume and tone is maintained.
Seek professional help: When the above tips do not work for you, seek professional help. Professionals are experts who can reach the root cause of your anger. Once identified, they can empower you with different tools to help you with anger management.
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