Anger Management Techniques:10 Tips For Quick & Long Term Relief
To control your anger use these quick start anger management techniques. From simple breathing techniques to long term meditation strategies, you can discover what fuels your anger and how to control it.
Anger can touch many parts of your life…
Are you a road rage warrior? Do you struggle with anger as a parent? Is anger affecting your health?
Anger is a normal part of the human experience. It doesn’t have to be negative. In fact, anger can help us survive dangerous situations and persevere in spite of impossible odds.
But if you’re reading this article, you might be finding that anger is controlling your life in unhealthy ways. Temper tantrums can make it impossible to keep a job or have close relationships. When anger is endangering your quality of life, it’s time to take action.
How To Deal With Anger In A Positive Way
Emotional intelligence starts with self awareness. To tame your anger, you need to know what techniques work best for you. If you’re dealing with difficult situations and angry people, you can see your warning signs before things get out of control.
When you deal with anger constructively you turn anger into a positive force. You can express your feelings in a healthy way. It’s possible to protect your physical health. You can build up your relationships (instead of tear them down).
Want to know how? Let’s get started.
5 Easy Anger Management Techniques For Immediate Relief
1. Take a Timeout
The last time you took a time out, you may have been a child forced by an adult to take a break. You’d be surprised how powerful the timeout can be at any age. Human beings default to automatic thinking when stressed. This makes it harder to objectively choose what you say and do. You will find that when you get angry, at some point you will lose full control. Many people talk about how their anger takes on a life of its own. The best way to halt this automatic progression of anger is to literally stop the process.
A few quiet minutes away from whatever is triggering you can help. After a break you will be more intentional and in control of your actions.
2. Express Yourself Privately
Any anger management technique that teaches you to suppress your anger is dangerous. Sometimes you need to wait to express yourself but it is always necessary to express yourself. One safe way of expressing anger is to do it privately. When you notice your angry feelings, remove yourself from the situation. Go to a private space. If nothing else is available, a washroom stall will do.
In your mind (or out loud if possible) say what you need to say. Release what’s building up inside of you. When you’re done and if possible, stay away from the conflict until you are fully calm.
3. Relax & Breathe
Deep breathing is possibly one of the simplest and most effective relaxation exercise you can use to calm down. Flaring tempers can be calmed with a simple breathing exercise, progressive muscle release, a short walk or some chill music. If you have the luxury of space and time, indulge in a yoga class or search for a video or podcast to help you out. Best of all, you can pay attention to your breathing anywhere. Even if you can’t walk away from a conflict, you can mentally check out and breathe deeply. Focusing on your breathing is a powerful and proven way to center yourself.
Don’t underestimate the power of deep breathing. Incredibly, the more you practice this, the more effective this technique will be for you.
4. Exercise Your Energy Out
One of the very interesting things about anger is the way it physically affects a person. As anger becomes more intense the physical signs of anger become even more obvious. You might feel hot or turn red. You might find your heart racing and your fists clenching. The body knows how to get angry. So give this energy a different outlet. Try running or boxing or any other physical activities you like to consume as much of your energy as possible.
As you release this energy, you are expressing your physical anger. Exercise is great for your physical health, your blood pressure and your general well being.
5. Let It Go (In The Moment)
While suppressing your emotions is dangerous and futile, letting go is a powerful and effective way of diffusing anger in the moment. Every battle in a war isn’t worth fighting. Even with the most important causes, it is valuable to think strategically about what you want. What solution would actually make you happy? Letting go at the right times helps you use your energy on the right causes and avoid making mistakes or sabotaging your interests overall.
One great way to let it go in an intense moment of anger is to use a mantra. Whether it’s Just Breathe or something more personal, de-escalating your own anger will help you target your actual goals and protect yourself from anger self sabotage.
5 More Long Term Anger Strategies
6. Express yourself Fully & in a Healthy Way
In the face of angry outbursts, it makes sense that expressing your feelings can be helpful. But how do you do this without escalating the anger you’re trying to control? One solution is to journal. Keeping a journal is a great way to feel angry and express your anger safely. You can deal with your anger without concern of judgement or even making sense. Sometimes a stream of consciousness journal can do the trick.
If you find that journaling doesn’t work for you, you can always seek medical advice from a mental health professional, take an anger mgmt class, join a mindfulness meditation group or simple find a safe place to share your thoughts and feelings. If it takes you time to build trusting relationships, you can literally even express yourself in the mirror. The most important thing is that you deal with your anger instead of suppress and feel heard.
7. Mindfulness Meditation
According to the Oxford English Dictionary, mindfulness is “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” According to the American Psychological Association, the benefits of mindfulness include stress reduction, less emotional reactivity, and greater cognitive flexibility, to name a few. These benefits directly impact your ability to tame your temper.
Not sure where to start? Beyond your average Google search, you can even find dedicated anger meditations on the popular Headspace app. The research is clear on mindfulness. Now it’s time to try it for yourself.
8. Classes & Therapy
One popular solution is to get professional help. You can take an anger class or work with a mental health professional. Both of these options can help you discover what triggers your anger and develop strategies for controlling your anger that specifically work for you. In classes and in therapy you can go beyond your “bad mood” and explore your angry feelings. You can begin to uncover your personal anger warning signs and any deeper mental health issues you may be facing.
Anger can be complicated by issues such as a personality disorder, bipolar disorder, eating disorder and even the highly common ADHD. In this case, medical advice is not optional, but critical.
9. Learn De-Escalation
Anger isn’t a problem at the beginning. When you’re facing mild irritation it’s easy to shake it off. The real trouble comes as anger escalates. As a situation or emotions intensify, expressing anger in a healthy way becomes increasingly impossible. Even the most emotionally intelligent people struggle to control anger as it escalates. That is why it is necessary to go beyond relaxation exercises and learn how to de-escalate conflict.
Anger classes, therapy and conflict management techniques can help you learn to control your personal anger experience as well as difficult situations and people that surround you.
10. Think Strategically
You can read countless expert answers to your most pressing anger questions, but most solutions start with you. Reflect on why you’re angry. Connect with and remind yourself of what is truly motivating you. When circumstances fuel your anger, the best solution is one that addresses the root cause. Instead of just controlling your anger, you can dig deep and resolve the issue at the core of your anger.
For example, if my anger results from being ignored at work, I can find strategic ways to raise my professional clout and become a more trusted voice at work. If traffic jams most deeply trigger my road rage, I can strategize a route that avoids traffic and gets me to work faster. Nothing beats anger like outsmarting the and eliminating the source.
The Most Important Anger Tips...
The most important anger management techniques are the ones that work for you. The only way you can know for sure what works for you is to try. Try the ones on this list and more. Keep trying, especially when the techniques you try fail. You will find what works for you!