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Here's what you need to know about diagnosing whether you have an issue with anger, and what you can do to find treatment.
- 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.
- Take a pause. Anger can hit you like a wave in the moment. That’s why a simple practice like stopping and counting to 10 can help put a pause on it. , this may sound like something you teach a pre-schooler — but taking a pause or even giving yourself a mini “timeout” can do wonders.
- Take deep breaths. Whether your anger is toward someone else, yourself or a situation, a moment of breathwork can help reset your mind. Breathwork has been shown to help put you in a more relaxed state, calm your nervous system and take you out of fight-or-flight mode.
- Reflect on why you’re angry. Another way to help manage our anger reflex is to acknowledge what we’re feeling. By labeling the emotion and what is making us angry, we’re able to think more rationally.
- Find ways to relax. This can look different for everyone, but you should have a toolkit in the back of your mind with strategies to bring you back to a place of calm.
- Throw or break something (safely). Physically throwing something can relieve stress and be helpful in the immediate moment. Have a yard? Get out there with a ball or find some rocks to throw if you have enough space.
- Scream – in private. When you can feel anger boiling inside you, yelling is often incredibly cathartic and can pull you out of that blind rage you may be experiencing.
- Sing it out. Put on some music that has anger in it – even if the artist’s anger is different from yours. Channeling your own feelings into the song and expressing that fury can help release some of your own anger.
- Dance it out. Dancing can be a great way to express your emotions, especially when they are so powerful that you can physically feel them in your body.
- Count down. Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
- Take a breather. Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
- Go walk around. Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
- Relax your muscles. Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
Jul 10, 2024 · There is nothing wrong with anger: it’s what you do with it that matters. Here are 7 steps to manage your anger, and anyone else’s anger with whom you have a relationship.
Jul 12, 2023 · 3 Best Interventions & Counseling Tips. Why Is Anger Management Therapy Important? PositivePsychology.com’s Resources. A Take-Home Message. Frequently Asked Questions. References. The Psychology Behind Anger Management. Anger is often portrayed as a “bad,” reckless, or unhelpful emotion.
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related to: What can I do if I'm struggling with anger?Explore our network of qualified therapists and find your person today. Our online platform makes it easy. Book instantly and see a therapist within 2 days.
