Anger Management: 9 Tips to Tame Your Fury

Overview

When you are unable to control your anger, you might say regrettable things, rage at your children, threaten coworkers, send reckless emails, develop health issues, or even turn to physical violence. But not all cases of anger issues are that severe. Instead, you can waste time dwelling on upsetting occurrences, become impatient in traffic, or complain about your job.

Keeping your cool doesn’t include not being angry. Instead, it entails learning healthy and constructive strategies to identify, manage, and express your anger. Everyone can learn how to handle their anger. There is always space for growth, even if you think you have your anger under control.

What is Anger Management?

Anger is a potent feeling. It can cause unhappiness or a mental health condition if left unchecked. Additionally, it might make you behave irrationally or violently. This may lead to misuse, health issues, and social isolation.

Anger is more likely to happen to certain people than to others. Extremely stressed individuals may struggle to control their rage. According to research, individuals with traumatic brain injuries and youngsters with mental health issues are both more prone to experience intense anger.

What causes anger issues?

Stress, interpersonal conflict, and money troubles are just a few examples of the many things that might make someone angry. An underlying condition, such as alcoholism or depression, maybe the root cause of rage in certain people. Although anger is a recognised symptom of a number of mental health issues, anger itself is not thought of as an illness.

Depression

Anger can be a sign of depression, which is defined as persistent sorrow and a loss of interest that lasts for at least two weeks. Either open or covert expressions of anger are possible. Different people exhibit their rage differently and with varying degrees of intensity.

Disorder of compulsive behaviour

Obsessive thoughts and compulsive behaviours are hallmarks of obsessive-compulsive disorder (OCD), an anxiety disease. An OCD sufferer is driven to repeat actions by unwelcome, upsetting thoughts, urges, or visions. For instance, individuals might engage in certain practices like counting to a certain number or repeating a word or phrase out of a false sense of security that something horrible will happen if they don’t.

ADHD – Attention Deficit Hyperactivity Disorder 

Inattention, hyperactivity, and/or impulsivity are some of the symptoms of attention deficit hyperactivity disorder (ADHD), a neurodevelopmental condition. Early childhood is the typical time for the onset of symptoms, which lasts the rest of a person’s life. Some people do not receive a diagnosis of ADHD until they are adults, a condition known as adult ADHD.

Bipolar disorder

A brain illness called bipolar disorder can cause abrupt changes in mood. Though not everyone with the bipolar disease may suffer melancholy, these abrupt mood swings can range from mania to it. Anger, impatience, and fury episodes are common among people with bipolar disorder.

Intermittent explosive disorder (IED)

Intermittent explosive disorder (IED) is characterised by recurrent bouts of aggressive, impulsive, or violent behaviour. They could overreact to situations by having irrational, uncalled-for angry outbursts. Less than 30-minute episodes start at random and last for a short time. People who have the disorder may frequently feel irritable and furious.

Grief

Anger is One of the stages of grieving. Grief might be from a loved one’s passing, a divorce or breakup, or losing your job. The individual who passed away, anyone else involved in the incident, or inanimate objects may be the targets of the rage.

Exercises for anger management

Learn to breathe

Deep breathing exercises are a simple effective way to calm your mind and body when anger arises. Start by finding and sitting down in a quiet and comfortable place. After closing your eyes, take a slow, deep breath. Hold your breath for a few seconds, and then slowly exhale through your mouth, releasing all the tension and negative energy. Repeat this process for several minutes, focusing solely on your breath.

Progressive muscle relaxation

Incorporating relaxation techniques like progressive muscle relaxation or guided imagery can further enhance the calming effect and promote a sense of tranquility.

Visualise yourself calm

You can feel less enraged if you visualise yourself in a tranquil setting. Try spending a few minutes with your eyes closed as you sit in a peaceful, cozy location from your recollection. Flow with your creativity. Consider the smallest of details as you imagine what that tranquil area is like. How does it sound and smell? Consider how at peace and content you are there.

Take a timeout and practice journaling

Writing down your thoughts and feelings in a journal can be a therapeutic and cathartic exercise when dealing with anger. Whenever you feel overwhelmed by anger, take a pen and paper and start writing. Allow your emotions to flow freely onto the pages without censorship or concern for grammar or spelling.

Explore the underlying causes of your anger and reflect on alternative perspectives. Journaling can help you gain clarity, release pent-up emotions, and develop a deeper understanding of yourself, ultimately leading to better anger management.

Recognise your triggers

People frequently become furious over the same things over and over again. Think about the things that enrage you for a while. If at all feasible, try to prevent or handle certain situations.

Try to ignore or skip the situations that make you boil and aggressive.

Stop and listen

You can find yourself making snap judgements and hurtful remarks during an enraged dispute. Your anger may subside, allowing you to respond and settle conflicts more effectively if you make an effort to pause and listen to the other person in the conversation before responding.

Before responding, give it some thought. If you feel you need to cool off before continuing the talk, let them know you need to take a step back.

Change your thinking

Mindful meditation helps in thinking clearly. Mindfulness meditation is a healthy practice that cultivates awareness of the present moment without judgment. When anger arises, sit in a quiet space, close your eyes, and try focusing your attention on your breath. Feel the sensation of the breath entering and leaving your body.

As thoughts or emotions arise, acknowledge them without attachment or judgment and gently bring your focus back to your breath. Regular practice of mindfulness meditation can increase your emotional resilience, allowing you to respond to anger in a more balanced and compassionate way.

Avoid dwelling on the same things

Even if the issue has been handled, you could keep thinking about the same thing that offended you. This is referred to as ruminating or dwelling. Dwelling makes anger endure longer and might lead to conflict or other problems.

Try to get past the situation that made you angry. Instead, make an effort to see the good aspects of the individual or circumstance that disturbed you.

Know your body

Engaging in physical activity is a powerful outlet for anger. Exercising regularly not only improves your physical health but also releases endorphins, which are natural mood boosters. Find an activity that suits your preferences, such as jogging, cycling, dancing, or practising martial arts.

When you feel anger building up, channel that energy into your chosen exercise. Physical exertion will help release tension, reduce stress, and improve your overall mood. Remember, consistency is key, so aim for at least 30 minutes of exercise daily.

Activities for Adults

The following activities will help individuals in identifying, changing and expressing their anger in a better way.

Fostering relationships

Building relationships is an investment that pays off. Emotional control and management can be aided by talking through issues and emotional distress with friends and family. Furthermore, spending time with friends and acquaintances whose company you enjoy can inoculate you against stress and anger.

Breathing out

Anxiety and despair can benefit from deep, calm breathing. Even a brief adjustment in breathing patterns can improve brain blood flow and function, which is good for our physical and mental health.

Sports

Exercise and sports are good for controlling emotions and managing rage. The activities of walking, running, and gardening reduce anxiety, elevate mood, and provide relief from stress and irritability.

Eating well

Our gut microbiome, or the microorganisms that are present there, has a big impact on how we feel and think. According to research, body organ including the brain, depend on intestinal health. A nutritious, balanced diet can enhance our mental and emotional well-being.

Getting help for your anger

Some people progress through the process of learning to control their anger more rapidly than others. It’s necessary to get professional assistance if you believe that your anger becomes overwhelming or if it’s motivating you to harm others or yourself.

A qualified counsellor can assist you in identifying the best course of treatment for you.

One of the most popular talk therapy approaches is cognitive behavioural therapy, which can be used to address anger. It can assist you in determining what makes you angry and how to respond to those situations.

Taking anti-anxiety medication may also be advised by a psychiatrist if you experience anger due to excessive stress.

Conclusion

Anger is a normal emotion, but learning to manage it effectively is crucial for our well-being and relationships. By incorporating these five exercises into your daily routine, you can develop healthier coping mechanisms, find inner peace, and build stronger emotional resilience. Remember, managing anger takes time and practice, so try being patient and kind to yourself along the journey. With dedication and persistence, you can cultivate a calm and peaceful mind, allowing you to navigate life’s challenges with grace and equanimity.

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