Anger Management: 6 tips to control anger outbursts

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Anger is an emotion which in small quantities is normal and healthy but can quickly become a negative issue. This is because anger can easily become all-consuming if you do not manage it positively. Uncontrollable anger has the ability to impact relationships and cause problems which can make you feel helpless. Keeping your anger in check can be challenging, listed below are some tips to help you manage your anger.

  1. Relaxation: Allowing yourself to relax when you feel angry allows you to calm yourself and reflect on your anger. Simple tools such as breathing and thinking of relaxing imagery can help centre you in the midst of anger and be easily called upon in several situations. These tools can be completed by taking deep breaths and slowly repeating words such as “relax” and “take it easy”.

 

  1. Cognitive Restructuring: This is giving yourself the means to change the way you think because angry people tend to express their inner thoughts in an exaggerated and overly dramatic manner. This restructuring can be done by replacing your angry thoughts with logical thoughts. This means not using words such as ‘never’ or ‘always’ and instead understanding that while you may think your anger is justified, this attitude will not help you fix the situation.

 

  1. Problem Solving: Often anger comes out of situations which seem impossible. Solutions are not always easy to come by which can often be frustrating. While some anger is justified, it should not stop you from finding a solution and working towards a resolution. In this case, it is important to not make it seem like you cannot overcome a problem, instead create a plan and jot down your progress. Allow yourself to be in the mindset that you will give the resolution your best.

 

  1. Better Communication: Allowing anger to control your interactions allows you to come to conclusions which might not be true and to become irrational. In order to avoid this, allow yourself to slow down and think through your responses. When having an argument or a conversation, listen in order to understand rather than listening to respond which will allow you to properly take in what the person is saying before you respond.

 

  1. Changing Your Environment: A lot of the time, your surroundings can cause irritation which furthers your anger in a situation. In order to avoid anger fuelled by your situation make sure you give yourself a break. Schedule time to de-stress so that you do not feel trapped by your surroundings.

 

  1. Finding alternatives: Some situations bring about a rage which is furthered by the routine of life. This means that it is important to sometimes find alternatives which can help to alleviate your anger. If your daily commute through traffic leaves you in a state of rage and frustration, give yourself a project—learn or map out a different route, one that’s less congested or more scenic. Or find another alternative, such as a bus or commuter train.
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