How to Control Your Anger
How to Control Your Anger
Everyone reacts differently to different scenarios and anger is a completely natural response to external or internal factors that might be troubling you. However, when your anger takes over you and makes you harm yourself or those around you, that is when you need to learn how to control and manage your feelings of rage. Here are a few tips on how to do that.
First and foremost, you will need to identify the shift that takes place in your physical and emotional state when you feel angry. One sign could be you feel your body tense up or clenching your jaw or fists. This can generally happen when you are feeling uncomfortable.
When you feel your body tense up, practicing mindfulness can be extremely beneficial. Mindfulness is the practice of staying in the present and not paying attention to the thoughts in your head. Through practice and meditation, you may find it easier to un-tense your body when you are getting angry. Another sign could be irregular breathing and feeling your heart beating faster than normal. The best way to tackle this is through breathing exercises.
Count your breaths and try breathing slowly and deeply before reacting. Maybe even go to an isolated location, if possible, and scream loudly. If you can bring attention to these warning signs, you will be able to avoid causing any harm to yourself or others.
Exert your energy in a healthier way
Many anger management courses recommend boxing and exercise, in general, to help you control your temper. Whether it be an aerobics class or a simple run, exerting your pent-up aggression in a healthy way can really improve you acting out when you feel angry.
If you want to self-harm in rage, you can instead tear up the paper, break plates in an open, safe and empty place or hit a pillow. Once you are done, you will hopefully feel relieved.
If you get used to a particular behavioral pattern, it can be hard to get out of it. However, the best thing about the mind is that it can grow, develop and learn new things no matter what your age is. You can find alternatives to lashing out when you are infuriated.
Listening to music and dancing could seem a bit silly when you try it, but it can help elevate your mood positively. Taking a cold shower can really help calm you down and refresh your mind and body to a peaceful state. One of the most successful methods is to write. Writing down how you feel can really release your anger and frustration, as the feelings will be in words rather than in actions.
Getting professional help and talking about your feelings
There is absolutely no shame in asking for help. Whether it is through anger management courses, therapy or support groups, getting help from someone who can guide you personally on how to manage your anger can be life-changing.
Talking about how you feel is the key especially when you have troubles controlling your anger, as most feelings of rage stem from not talking about how and what you have been feeling internally.
Hopefully, these tips will help you to seek help and manage your anger in a healthy way rather than suppressing it.