Anger is a very common and normal reaction when things do not turn up according to one’s wish. It is natural only till it does not affect your health or spoil the atmosphere. It is very important to have control on your anger especially when you have grown older. Read and learn what are the drawbacks and precautions that you can take to control your anger. In any frustrating and upsetting situation, anger erupts, and it is a very common reaction from any person. Although it is a universally seen behaviour, it is very important to keep your anger under control. This becomes all the more important if the person gets angry more often. An anger management< program is important especially for those who have gone through abusive and unhealthy childhood.
Many people are not able to handle their emotions and so cannot behave in a civilized manner when they grow up. If you think that you are suffering from anger management problems, learn here to control your anger.
1. Forgive and Forget
Forgiveness is the greatest virtue that a human being can practice. Forgiveness surely overpowers anger. Forgiving and starting afresh can really help. Dragging things too far can increase bitterness and make things worse. So, as soon as the issues arise, fix them at that particular moment without getting angry. Instead of constantly being under pressure, you must talk and sort out all of your issues.
Smile is one of the powerful weapons to deal with anger and aggression. Do not hold grudges against anyone. Just smile and end all the bitterness. Anger can only earn you stress and tension. So, be happy, make others happy and focus on good things in life instead of getting angry. Anger can only drain your energy.
3. Avoid Negativity
Avoid things that trigger anger and aggression in you. Stay away from people who have a habit of adding fuel to fire. If you cannot avoid such people, treat them with love and respect. Always radiate love and respect for everyone. Radiating love and respect for everyone will surely help you to prevent the episodes of anger.
4. Count Your Blessings
Do not get angry about the things that are out of your control. Never be upset about your shortcomings or weaknesses. Count your blessings and try to work hard to achieve what you want. Things will surely work according to your wish once you start working hard.
Practicing meditation is one of the best and effective ways to deal with anger. Regular practice of mediation will surely give you greater benefits. Begin with 5 minutes and gradually increase the time. There are different ways to practice meditation. One of the lesser known but useful ways to meditate is following a guided meditation technique. This technique will not only help you to deal with anger but also to improve your focus.
6. Practice Deep Breathing
Practice deep breathing when you get angry, irritated or frustrated. Observe your breath as you inhale and exhale. Deep breathing exercise is very good for calming your mind, body and soul. Just practice it for 5 to 10 minutes when you lose your temper.
7. Look at the Positive Side
When you feel angry or agitated about something, you must look at the positive side of it. Taking things positively will help you to relax and rethink your solution instead of getting angry or irritated. Always remember that getting angry for petty issues is only going to take a toll on your health. So, instead of getting angry, focus on finding a constructive solution for the problem.
8. Count Till 100
When you feel angry or irritated and you don’t understand what to do, try to count till 100. When you will start counting, your attention will get diverted and you will be in a better position to control anger.
9. Speak When You Calm Down
When you are angry, avoid speaking but do speak and clear the misunderstandings after you calm down. Do not say anything offensive in the heat of the moment. Hear out what others have to say. Ignore the onlookers at all costs as it can aggravate the problem.
10. Exercise Everyday
Keeping your body healthy and fit will help you to have better control over your senses. Practice simple exercises every day. If you are not able to exercise, you can go for a walk for at least 20 minutes every day. Walking is also one of the best exercises that can help you to stay healthy and fit.
11. Be Focused
Be focused on your work and life. Make it a point that you will only get involved in the things that affect your life. You will never create commotion for petty issues. If you are facing any problem, try to find a constructive solution and if you are unable to solve the issue, let it go. Focus on the important things in your life. Nothing is more important than your life and personal happiness. Your personal happiness is important but remember that you cannot be happy at the cost of pain and sufferings of others.
12. Take Responsibility of Your Actions
Make sure that you are always on the right track. Do not blame others unnecessarily. Take responsibility for your actions. If somebody is finding your actions troublesome, you must go and talk to the person and clear his or her doubts. If you have unknowingly done something wrong, fix it.
13. Give Yourself Time Out
Give yourself an intellectual time out and avoid giving instantaneous reaction to any kind of situation. If you are in such a situation, just give sometime to yourself and wait. Think about what exactly is happening and is it worth reacting to it or not. Take 5 minutes to relax and calm down and do something that you really like to do. You will be able to face the situation in a more mature manner.
14. Take Yourself Away from the Situation
Anger not only affects the person that gets angry but also the entire environment and the people around that individual. Your action full of anger or angry words can even hurt the person you love and care for. Once it is done, you cannot bring everything back. When you sit alone analyze your reaction and how you could have handled the situation. You can do this even when you are facing the situation and trying to control your anger you can get along with your reaction. If you are still not able to control your anger, just do not say a word and move away from that place.
15. Consider the Root Cause of Anger
Consider the root cause of your anger. It is better to analyze your anger and find out what exactly was the root cause. If you are able to do this, you will be able to manage and control your anger more effectively. If you can eradicate the cause, it will be the best thing to control your anger.
16. Consult a Professional
Sometimes anger problems get beyond control and even if you realize afterwards, you are not able to control it on the spot. Depression is one of the causes that irritates any person and makes him angry. You can take professional help also if you find necessary. Usually, medication is given to the individuals who suffer more serious problems associated with anger and if it is only anger management, counseling sessions will help you get rid of it.
17. Check Your Behaviour
It is seen that younger people get angry fast and the main reason behind it is immaturity. So, if you still get angry, simply ask yourself to grow up. Behave like a mature person and control your behaviour.
18. Make Peace
Make peace with the things that trigger anger in you. If some individuals are causing trouble to you, go and speak with them. Find a good solution that can help to provide peace to you as well as concerned individuals. Everyone has to come across issues in life. Fighting and getting angry cannot help to get the right solution. Talking can help you to find the right solution to the problem and help you find peace.
19. Use Laughter Therapy
Following laughter therapy is a great way to release tension and avoid anger. When you feel angry or irritated remind yourself of some funny incidents that took place in your life. You can even crack a joke to cheer yourself and others around you. Make sure that you avoid being sarcastic at all costs.
20. Be Careful with Your Words
It is necessary to be careful with words. Try to calm yourself down before you say anything. In most of the cases it may happen that during the anger outburst you may say certain things for which you may regret later on. So, give yourself some space and time before you speak and say anything in the heat of the moment.
21. Focus on Solutions
A person may get angry when things may not work according to his or her desire. But it is very important to focus on solutions instead of getting angry. It is necessary to understand that certain things may not work according to our wish or desire. So, it is necessary to adjust according to the situation or find the right solution.
22. Take Help
Seek help from someone who is very close to you or someone who understands you very well. Tell him or her about the things that are causing discomfort to you. Express yourself well so that the anger that is causing trouble to you is released. Find a constructive solution to your problem by having a good discussion.
23. Pause and Pray
When you are feeling irritated or angry, you must pause and pray. Prayers have great powers. Pray every day and ask for forgiveness. Ask for peace and mercy from the Lord. Pray for those who are causing trouble in your life so that all the problems are automatically solved. It is hard to pray for those who are causing you trouble, but prayers do work. Pray for peace and happiness for everyone.
24. Take a Walk
When you are feeling angry or frustrated, you can leave the present situation and go for a short walk. You can walk around for 5 to 10 minutes in the compound of your building or the nearby area. Walking will help you to release stress and tension and feel relaxed and easy.
25. Have a Glass of Water
Water has magical properties. When you feel stressed, angry or frustrated, drink a glass of water. Instead of drinking a normal glass of water, have warm water. Warm water is known to relax tensed muscles and helps to release stress. So, when you get angry, drink a glass of water.
26. Focus on Your Happiness
Know your priorities and focus on yourself. Your happiness is the most important thing in this world. Do little things that make you happy and that can help to boost your happiness quotient. Follow good virtues like kindness, gratitude, helpfulness, respectfulness etc. so that your inner happiness is boosted. Avoid paying attention to the things or incidents that make you sad or unhappy or increase your pain. Focus on inner happiness and take care of yourself.
27. Wash Your Face
When you feel angry or irritated, just wash your face with regular or warm water. Warm water will help you to feel more relaxed and stress free. After washing your face, wipe it with a clean towel and sit down calmly for a few minutes with your eyes closed. It will surely help you to feel relaxed and calm.
Anger Management Advice for Mums
Mums get angry easily and sometimes they feel that the anger was for some unwanted issues. There are few tips that would help women take their child’s behaviour and stubbornness in a light and less irritating way.
- Do not assume that your child should behave in a specific manner. We expect things to be and if it does not turn up in that manner, we get angry. You can control your anger by thinking in a different way and feel good seeing your child content.
- Do not give instances from the past and carry forward the anger. This will simply increase your anger and create a gap between you and your child.
Remember, anger management starts instantaneously when you take a deliberate and conscious decision. This is the way that you will be able to control and manage it.
What are the best ways to deal with anger? How to avoid anger and frustration? What are the ill effects of anger and frustration? Discuss here.