Anger Management: Learn 5 Ways To Tame Your Anger
In order to begin gaining control of your anger, you must first understand what anger is. Many people believe that anger is a negative emotion that is unhealthy and self-destructive. However, that is far from the truth. Anger is a necessary emotion that helps individuals better understand how they feel about a certain situation or a person. That being said, it is the reaction to anger that influences the outcome of a situation or a thought. Everyone gets angry from time to time. It is our human nature to feel, and can’t be— and should not be–avoided. Just like sadness or joy, anger is there to help us deal with everyday life. There are many unhealthy ways to deal with anger and most people choose to go that route because of how overwhelming it can be. Some get aggressive right away, verbally abusing the person or situation that causes them to feel anger, while others choose to break something. But the most unhealthy way to deal with anger is to completely ignore it. Anger can only be ignored for so long before it consumes you. Anger is not something that just goes away— it needs to be dealt with in a healthy manner, hence anger management, not anger elimination.
Where Does Anger Come From?
A huge fight can often be the result of something as small as a disagreement between spouses. Identifying the source of this anger is important so that action can be taken to try and resolve these frustrations. Stressful events and negative thought patterns can oftentimes be the cause of anger. Identifying people, places, and things that cause stressful events is important so that you can help avoid situations that can trigger anger.
Identifying negative thought patterns is important so that individuals can understand the point of view they have on certain situations. Some negative thought patterns that commonly trigger angry emotions are:
- Blaming people
- Collecting Straws
- Jumping to conclusions
Anger Management Techniques
Applying different anger management techniques is often used to help process angry feelings in a constructive way. Some great techniques used for anger management include:
- Deep, slow breathing
- Easing physical tension
- Creating distractions
When an individual focuses on solutions rather than problems, this will increase the chance of a resolution and reduce the likelihood of a negative reaction. While anger is difficult to stop while in the moment, learning the skill of anger management can be extremely beneficial.
Healthy Tips To Manage Your Anger
The primary goal of anger management is not to suppress your anger, but rather to understand the message behind the emotion and find a way to express it in a healthy way without losing control. Learning how to express your anger in a healthy way will have tremendous benefits in your interpersonal and professional life. The first step to mastering the art of anger management is understanding where the anger is coming from, and why you feel the way you do. Once you figure out the source of your anger, you will be able to communicate your emotions and move towards taking constructive actions to find a healthy solution. Self-awareness is a very important part of anger management, specifically the moments leading up to anger or an outburst. There are physical warning signs that you should look out for before your anger gets out of control.
These warning signs include:
- Jaw/hand clenching
- Rapid heart rate
- Fast breathing
- Feeling flushed
- Knots in stomach
Once you are able to identify these warning signs before being consumed by your anger, you will need to learn healthy ways to cool down. Taking a deep breath sounds like a bad cliche, but in reality is a very big part of calming your mind and lowering heart rate. Another healthy tip is going for a walk and clearing your mind in order to identify what it is you are angry about. Mindfulness is perhaps the most important weapon in your anger management arsenal. When we get angry, it’s easy to look in the past to justify our anger and assign blame. However, staying in the present is a more efficient way to find a solution. Letting anger consume you will not solve anything or build anything positive, but it can destroy everything.
Oasis Recovery Center in Asheville, NC is here to make sure that no one has to recover alone. Contact us to find out more about our programs and treatment options today.