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- Anger is a normal feeling and can be a positive emotion when it helps you work through issues or problems, whether that’s at work or at home. However, anger can become problematic if it leads to aggression, outbursts, or even physical altercations. Anger control is important for helping you avoid saying or doing something you may regret.
www.healthline.com/health/mental-health/how-to-control-angerHow to Control Anger: 25 Tips to Help You Stay Calm - Healthline
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Oct 4, 2024 · Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control. By Mayo Clinic Staff.
- Relaxation. Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation.
- Cognitive restructuring. Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts.
- Problem solving. Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it’s a healthy, natural response to these difficulties.
- Better communication. Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you’re in a heated discussion is slow down and think through your responses.
Anger becomes a problem when you have trouble managing it, causing you to say or do things you regret. A 2010 study found that uncontrolled anger is bad for your physical and mental health.
- Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
- Consider Whether Your Anger Is Helpful or Unhelpful. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy.
- Recognize Your Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
- Step Away From the Triggering Situation. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.
- Focus on relaxing instead of venting. There’s a common analogy for anger: It’s like steam accumulating in a pressure cooker. To avoid an explosion, the theory goes, you should blow off some of that steam.
- Take a time out. Tony Fiore has been teaching anger management—with a focus on repairing relationships—for decades. One of the first tips he imparts to his clients: It’s OK to get away from each other.
- Try the 30-30-30 intervention. When you’re particularly fired up, it can be difficult to take a step back and consider how you want to proceed, says Laura Beth Moss, a supervisor with the National Anger Management Association.
- Keep an anger log. It’s a simple but effective way for those interested in better controlling their emotions to analyze how, when, and why they get ticked off.
Anger is a natural human experience, and sometimes there are valid reasons to get mad like feeling hurt by something someone said or did or experiencing frustration over a situation at work or home. But uncontrolled anger can be problematic for your personal relationships and for your health.
Jan 29, 2019 · Learning how to control anger is an important skill that may save your sanity and your relationships. From exercise to mantras, here are 25 quick ways to control your anger and reclaim your...
