Heating Up? Consider These Anger Management Techniques

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Anger is a normal emotion that everyone feels at some point. However, a simple irritation may escalate into fury when you don’t control it. Although expressing anger can be beneficial in relationships, it’s essential to keep your emotions in check. This article reveals how anger works and how you can deal with yours.

Identify Warning Signs

When you’re angry or frustrated, these emotions may manifest as a small annoyance or out-of-control anger. The warning signs include increased heart rate, tensed muscles, and pacing. When you notice these reactions, do your best to slow down and relax. Pacing around can help you calm down, and may mean the difference between a peaceful resolution or a stint at the Salt Lake County Oxbow Jail.

Take Deep Breaths

One of the simplest ways to treat your anger is by taking deep breaths. Deep breathing calms you by slowing down your heartbeat and stabilizing your blood pressure. When you find yourself working up a wave of anger, sit or lie down and inhale until you fill your lungs, then exhale slowly through your mouth. It also helps to close your eyes and think of relaxing imagery like trees or good times with your pet.

Correct Your Thoughts

Woman breathing

Once you find yourself in a calm state, it’s time to collect and correct your thoughts. Reflect on your anger. Manage your distorted thoughts with mindfulness. Think calmly about the situation and how or why you got angry about it. Assessing the problem this way allows you to think objectively. Instead of acknowledging that you “hate” a person or group, think of ways to understand their side. With enough practice, you’ll find someday that anger will no longer be automatic for you. It’s better to defeat anger with reason rather than escalation.

Leave the Scene

It is appropriate when all attempts to de-escalate your anger fail. If you lose control, you may be led to act in a manner that you’ll regret. If you find yourself losing control, leave the scene as quickly as possible. Get to a safe environment where you can be alone to clear your mind or vent out your emotions.

Don’t Dwell on It

As beneficial as it is to reevaluate your situation after a fit of anger, it’s important not to dwell on it. This is especially true if you relapse into anger after thinking about the situation that caused it. When this happens, correct your thoughts like before, and think about how you can resolve your conflict peacefully with the other person.

If you think your anger is getting in the way of your work and relationships, consult a psychiatrist. Don’t be ashamed to get treatment. Remember, chronic anger is a real illness just like the flu. The best way to treat it is to seek expert help.

You can never get rid of anger in your life, but you can manage and control it with the above techniques. You’re not only doing this for yourself but for the people who care about you as well.

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