Do you get angry when someone blocks you while driving? Does your blood pressure go off when your child refuses to help? Anger is a normal emotion, and even healthy, but it is important to face it in a positive way. Uncontrolled anger can affect both your health and your relationships. Are you ready to control your anger? To begin, consider these 10 anger management tips.
1. Think before you speak: In a moment of anger, it is easy to say something that you will later regret. Take a few moments to sort your thoughts before saying something, and allow the other people involved in the situation to do the same.
2. Once you calm down, express your anger: As soon as you can think clearly, express your frustration in an assertive but non-confrontational way. Communicate your concerns and needs clearly and directly, without hurting others or trying to control them.
3. Get some exercise: Physical activity can reduce the stress that can cause you anger. If you feel your anger rising, go for a run or walk briskly, or take time to do physical activities that you enjoy.
4. Take some time to reflect: The times to reflect are not just for children. Take small breaks at times of the day that tend to be stressful. Some quiet moments can help you feel better prepared to handle what will happen next without becoming irritated or angry.
5. Identify possible solutions: Instead of focusing on what bothered you, work to solve the problem in question. Does it make you crazy that your child's room is messy? Close the door. Is your partner always late for dinner? Plan to eat later or eat on your own a few times a week. Remember that anger will not solve anything and may make the problem worse.
6. Keep your comments in the first person: To avoid criticizing or blaming, which can only increase tension, use first-person sentences to describe the problem. Be respectful and specific. For example, you can say: "It bothered me that you got off the table and did not offer to help with the dishes," instead of saying, "You never help with household chores."
7. Do not hold a grudge: Forgiveness is a powerful tool. If you allow anger and other negative feelings to displace positive ones, it is possible that your own resentment or your sense of injustice will consume you. But if you can forgive someone you are angry with, you could learn from the situation and strengthen your relationship with that person.
8. Use humor to relieve stress: Taking things slowly can help relieve tension. Use humor as an aid to face what angers you and, possibly, the unrealistic expectations you have about how things should be. However, avoid sarcasm, since it can hurt feelings and make things worse.
9. Practice relaxation techniques: When you feel exasperated, practice the relaxation techniques. Practice deep breathing exercises, imagine a relaxing scene or repeat a word or phrase that calms you down, such as "Take it easy". You can also listen to music, write a journal or practice some yoga postures: whatever it takes to relax.
10. When should you seek help?: Learning to control anger is a challenge for anyone at times. Seek help for anger problems if your anger seems out of control, makes you do things that you regret or hurt the people around you.
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