An angry outburst can very quickly turn a situation to your detriment, even if you don’t realize it at that moment. It can jeopardize your relationships, career, and even health. This is why anger needs to be kept in check at all times. But do you know how to do that? Here’s a list of the best ways to manage anger.
The best anger management strategies
1. Exercise to stay cool
The most common reason for anger is stress. And what’s the quickest way to get rid of stress? It’s exercise. Simple exercises like going for a jog can help you vent stressful thoughts and burn the excess energy. When you exercise, the body releases endorphins – hormones that make you happy, and counteract the effect of stress.
2. Pause for a moment before saying something
When you are angry, you can say something in the heat of the moment, which you will regret later. This is why you should make a conscious effort to pause for a moment and collect your thoughts, before speaking during such heated moments.
A tip – Take 5 to 7 deep breaths (your stomach should rise and fall when you breathe) and focus intently on them. This will clear your head.
3. Express anger when you’re calm
Once you are reasonably calm and you have gathered your thoughts, express your frustration in a non-confrontational manner. Try to be as objective as possible without making it personal. Also, don’t beat around the bush when you express your thoughts. Be direct.
4. Hunt for solutions
When you are angry, you tend to stay fixated on what made you angry in the first place. Instead of doing that, you should put your mind and energy to find solutions. For example, if you are angry about your partner being late to dinner consistently, just schedule a late dinner. Alternatively, you can also think about eating alone a few times in the week.
5. Grudges – Don’t make room for them
The ability to forgive is a powerful one. You can use it to overpower the negative feelings of anger and hatred inside you. Forgiveness can stop bitter feelings from cropping up inside your head.
6. It’s time for a timeout
Timeouts are not just reserved for basketball games, they are also one of the best ways to manage anger. A few moments of solitude is great for getting a good perspective on a situation, which then prepares you to handle it in a calm and collected manner.
7. Learn relaxation techniques
As mentioned above, deep breathing exercises induce relaxation. A calm state will immediately defuse all traces of anger inside you. A simple trick is to listen to calming music for a few minutes when you are angry. You can also meditate on a daily basis to prepare your mind to handle a sticky situation in a calm and logical manner.
8. Use humour
The old adage ‘laughter is the best medicine’ is true in this context too. If something is making you angry, you can use humour to counter it and release unwanted tension and stress.
9. Seek help
If you feel things are moving beyond your control, then seek help from specialists.
Anger can affect your physical and mental health negatively. This is why it is of utmost importance that you take immediate steps to manage your anger problem.