August 15th, 2022
by Kim Myles
Count to ten and take deep breaths. This could only be half the battle when you’re going through a fit of rage. If that doesn’t work, try using these effective anger management strategies to keep you cool as a cucumber, instead of getting hot under your collar.
Prevention- Know Your Triggers
There are many things which may trigger you. You could find it harder to calm down once you’re angry. When you can identify things which make you upset beforehand, it will give you the advantage. Coach yourself by learning how to temper your reactions to triggers that stir you.
Some common triggers are:
·Past Traumas
· Infringement of your Personal Space
·Your Love Ones
· Your Appearance
Keep in mind, most people have no idea what your hot buttons are. If you walk around with an open wound, you can’t get upset if someone unintentionally brushes up against it. The key is not to give others access to your buttons.
Work on healing the issues prior which cause you pain, discomfort, or anxiety. Don’t wait to be triggered by them. This is an important anger management technique.
Get Physical- Release Tension
There are many ways to improve your mood. Engaging in physical activities is a great way to redirect your wrath. Exercise may also help you manage your anger. Running, playing sports, boxing, bike riding, or swimming can all relieve stress.
Instead of taking your anger out on a person; why not take it out on a physical object? You may want to hit, smash, or break something. Do it. Of course, it’s not a good idea to destroy your good china or furniture, but there are some constructive ways to cause destruction.
Check out this angry workout video which shows you how to kick and punch the crap out of things safely.
Also, there are places called “rage rooms” where you can visit and go to town on objects, like furniture or electronics, for a fee. Check your local listings for more info.
Weigh the Pros and Cons of Getting Angry
There aren’t many pros to anger or rage. If so, they’re self-serving. You may gain momentary satisfaction by sticking it to someone, but the consequences might be long term. Acting out in anger can cause regret, shame, or even physical harm.
Another disadvantage of not being able to control your temper is the effect it has on your overall health.
“The constant flood of stress chemicals and associated metabolic changes that go with ongoing unmanaged anger can eventually cause harm to many different systems of the body.”
Anger- How it Effects People
Better Health Channel
These include heart attacks, high blood pressure, and strokes.
Acknowledge Your Role- Don’t Play the Blame Game
Some people may intentionally do things to get under your skin. Even if your anger is justified, you are still responsible for your reactions.
Remember, it takes two to argue.
Anger needs your participation. Whether you are defending yourself or projecting it on to others, the outcome will be the same. Someone could end up hurt or receiving the short end of the stick.
Deal With it- Express Yourself
Repressing anger is never a good thing. Try to find healthy outlets to express what’s bothering you. Communicating what you’re feeling without animosity will help to keep things on an even keel. Another way is to let others around you know that you need time and space to deal with it.
“There’s nothing wrong with anger provided you use it constructively.”
Wayne Dyer
It’s okay to get angry, but it’s not okay to let it get the best of you. You don’t have to leave a path of destruction in your wake in order to communicate negative emotions.
Don’t Take it Personal- Be the Bigger Person
It’s crucial to separate your ego from your emotions. Some people emotion’s run high when their egos get bruised. Often, it can play a huge role in anger. Also, it could lead you to confront others when you feel offended.
Many people operate in their egos when upset. So it’s important not to react personally to every slight. It clouds your better judgment. Reacting in ego causes you to say and do things you might later regret. It could add fuel to the fire, which takes you further away from a resolution.
You are smarter than your ego. Don’t let it control your outcomes.
To sum it up, the longer you hold on to anger, it will keep you stuck and unable to move beyond it. It’s easy to play the blame game. Taking the high road requires you to put your ego aside.
If you take things too personally, it’s a sign you have to work on your triggers. It’s healthy to express anger in constructive ways. Consider the pros and cons of anger, especially on your physical health, then ask yourself, is it really worth it?
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