Anger is a normal emotion that everyone feels to varying degrees. It is a common reaction to being treated wrongly or hurt. It ranges from a mild irritation to a towering rage. Anger is instinctively expressed with aggression. However, hitting out at people is not something we can do in our society today. Anger has evolved in humans as a response to threats that allows us to fight to defend ourselves. How people react to frustration is partly genetic and partly physiological and directs how much anger surfaces.
There are a variety of ways that people deal with their anger such as expressing it verbally. Being assertive is the healthiest way, but you have to be careful that it does not become aggressive. Others may suppress their anger and turn it inwards. This gives you a chance to redirect it into action that is more positive. It needs to be expressed or it can make you sick eventually. Some people can calm themselves down with meditation and other reflective techniques. When these techniques do not work is when someone may be some anger management.
First tip for managing anger is learning how to recognize your personnel triggers. Everyone has his or her 'button' and knowing what yours are is a big step to controlling your anger. Learn how to recognize the physical sensations as well such as heart rate increasing and changes in your breathing. Once you know these things, you can take steps to avoid situations that produce them. Write them down in a journal. You may find the preceding emotion such as humiliation is the real reason for the anger.
Second tip for anger management is learning to change the way you think. Remind yourself that getting angry does not solve anything and may alienate those who would have helped you. Try not to use words like 'never' because you can convince yourself that there is no solution. Changing what words you use such as replacing 'I demand' with 'I would like'. If you are prone to cursing, work on removing those words from your language when you are mad. One of the fastest ways to overcome anger is to use logic.
Third tip for helping with anger is to use humor, but not let it turn to sarcasm. When are you getting ready to call someone a name, take a moment to picture it in your mind. It can take the edge off your anger and help to ease some of the frustration. Humor can help you to face your anger and achieve a positive outcome.
Fourth tip for anger control is to relax. Take time to learn a few simple deep breathing and relaxation techniques. Practice them often so that you can use them immediately and instinctively. Yoga, stretching, visualization and deep breathing are all great ways to help you relax. Even the standard of stopping and slowly counting to 10 or 20 is a good start, although most people need a little longer to bring themselves under control.
Fifth tip for managing your anger is to seek ways of better communication. When getting angry, people tend to jump to conclusions. Moreover, those conclusions are usually made just to help justify the anger. Be careful not to say the first thing that comes to mind. Listen to what the other person said and take a moment to think about your response. Everyone tends to get defensive when criticized. Make an effect not to retaliate with anger, listen to what they are saying. They may be the ones who are feeling hurt or lonely and acting out.
