Tips to Help Manage your Anger
Introduction
Anger is a normal human emotion that everyone experiences from time-to-time, but it's not always easy to manage. If anger is effecting your life negatively then this article is for you. There are many things that can make you angry, from someone cutting you off on the road to missing a flight. It's important to stay in control of your emotions when you feel your anger rising so that you don't do or say things that will make the situation worse for others and yourself. If you want to learn a few simple tools to help manage your anger then here they are:
Ask yourself why you want to Manage your Anger
Before you begin to manage your anger, it's important to ask yourself why you want to manage it. How has your anger negatively impacted your life or your loved one's lives? What is the impact of this on your life and those around you? Have other people commented on how angry they feel when they are around you, or has any relationship been damaged by your anger?
Talking with friends and family members may give some insight into how well they think their relationships with others have been affected by their own anger management issues. They can also provide feedback about whether there are certain situations that trigger more intense reactions in them than others might experience under similar circumstances (such as when driving).
So, first thing first-write a list on all of the ways your anger has effected your life. This will serve as your motivation to practicing the tools listed below.
Know the Emotions Underneath your Anger
Anger is a secondary emotion. It's not the real problem--it's just how we express our feelings when we are hurt or afraid. Anger only becomes a problem when we let it control us and use it as an excuse to lash out at others.
When you feel angry, take a moment to ask yourself what emotions may be underneath your anger: fear, sadness, hurt or guilt? Once you identify these underlying feelings it can help guide you toward healthier ways of expressing them instead of using anger as a weapon against people who are just trying to help you solve your problems.
Next, it might be helpful to write down a few situations where anger impacted your life negatively. Next to the situations you wrote down, write the emotion that was likely underneath the anger you were expressing. Are there other ways you could've expressed yourself?
Know your Triggers
What people, places, and situations typically cause you to get angry? Why? The answers to these questions will be helpful for you to know to practice the next skill.
Cope Ahead DBT Skill
Identify the triggering situation.
Imagine the situation in detail in your mind.
Consider any challenges that might arise in this situation.
Develop a plan to execute the challenges. How will you cope or feel calm if this situation arises.
Practice the plan you developed with someone you can trust before the situation.
Opposite Action
Take a break from whatever made you angry in the first place. Go for a walk or call a friend who can help distract you from your negative emotions.
Do something else entirely that has nothing whatsoever to do with whatever made you angry--this will give your mind time to process things in its own way without being influenced by any outside factors (like being reminded of why someone was late). For example, if someone makes an offensive comment at work today, write down all of their words exactly as they were said so that later on when things have cooled off between both parties they'll be able "hear" them again without having any emotional baggage attached; this should help both parties reach common ground more easily when talking about what happened earlier today."
Willing Hands
The Willing Hands Technique is a powerful tool to help you manage your anger.
It's simple: When angry, put your hands palms up and slightly smile. This body language communicates to your brain that you’re not angry-even though you might be.
Anger Counseling Near me
This article only expressed a few simple tools to get you through your anger. Anger counseling is much deeper and gets to the route of the problem. If you need help managing your anger, there are a number of resources available to you. One such option is counseling, which can be done in person or online. In fact, many people prefer online counseling because they can work around their schedule and get the help they need without leaving their home or office. If you are a Florida resident and are interested in counseling click the link below to schedule a free 15 minute consultation.
Conclusion
We hope that you have found these tips helpful. If you are looking for more help, reach out to a counselor who offers anger counseling or, take anger management classes near you.
