In this article we would like to give you some anger management tips to practice when the going gets tough. But first and foremost it is imperative to understand anger and the consequences of anger. Anger management will not work without knowing what it is an individual is attempting to change or manage.
Anger is totally normal. It is a reaction to various situations. It is okay to be angry but when this anger becomes intense, frequently, there can be major problems; problems within the family, relationships, work and it can cause health problems.
Losing your temper makes you look like the bad guy to everyone else, no matter who is really at fault. People who unable to manage their anger in a positive way are likely to transfer their anger to other situations such as child and spousal abuse, violent crimes and other types of recklessness. This anger management information is something an individual should consider when recognizing they have a problem.
“If you kick a stone in anger, you’ll hurt your own foot” Korean Saying
Anger is a normal response to such a situation. However anger can be classed as a mild or intense irritation. Depending on the individual, the circumstance and their emotions, anger may cause a person to become enraged or even furious. People who become angry behave in different ways.
“Anger is a feeling that makes your mouth work faster than your mind.” Unknown Author
Some lash out or become extremely defensive. Other people tend to keep their anger to themselves, bottling up their negative emotions and hurt this can lead to depression. While some people become reckless and even abusive.
Anger can be a terribly harmful emotion if it isn’t controlled. As a medical study of the European Society of Cardiology in 2014 stated, an outburst of anger may even trigger heart attacks, strokes and other cardiovascular problems.
Our anger management tips which people can use.
Let’s get to our anger management tips which people can use when found in stressful situations.
Anger management help tips
1. Talk about it.
If there is a friend or family member who is easy to talk to and understanding, it might be good to talk to them. When an individual becomes angry they are incapable of seeing the other side of the problem. Talking to someone may help them by sharing their side of the story. The friend or family member may be able to help them sort through their issues and make them look at the situation from the other side. This tip may work well for some people.
2. Write it down.
Another great anger management tip is to write down thoughts and feelings during a fit of anger. The angry individual may feel as if nobody understands or cares about their problems. Sharing may only cause extra conflict. Lashing out will get them nowhere.
Writing or journaling may help people with anger issues.Without anyone to talk back or object to what they have to say, it may be help to get their feelings off their chest. Using writing as a way to deal with anger may also help in the future when trying to find the triggers which cause the angry outbursts. Being able to look back over the information written may provide the person with reasons for their anger through reading about similar incidents.
Anger management issues
3. Leave the situation.
Taking a vacation, spending some alone time is another good anger management tip.
Removing oneself from the environment which seems to frustrate and irritate them may be a wise idea.
Being able to get away and reflect on their actions may help an individual to look at things differently.
Given space and time may be positive for a person with anger issues.
Think like a detective! Track down hints about the kinds of people, events or situations that trigger your anger. Once you are aware of them, try to avoid them if possible. If you can’t avoid them, at least you’ll know to handle them.
4. Find peace inside.
Some people suggest prayer and meditation as the best tools for anger management. Both of these suggestions involve very personal practices for an individual. Given a chance to pray and be alone with one’s thoughts is a good way to release tension and let the pressures of life wash away.
“If you are patient in one moment of anger, you will escape a hundred days of sorrow.” Chinese Saying
Letting go of feelings of anger and negative thoughts, think positive would definitely make a positive change in a person’s life. Through prayer and meditation a person is able to dig deep into their minds and souls for answers to their problems and comfort for their broken spirits.
Also thoughts of gratitude cause our body to produce endorphins. Studies show that a positive attitude helps improve the healing of the body and improves overall health. When you have feelings of Gratitude, at least for 20 seconds, this feeling create beneficial changes in your body. They are relaxing the coronary arteries, thus increasing blood supply to the heart. And while breathing becomes deeper it also raises the oxygen level of the tissues.
Exercise has been proven to have a positive impact on an individual’s mood. Exercise helps an individual to decrease any negative feelings they might be experiencing. An effect anger management activity might be as simple as going for a walk or jog in the park. Visiting the gym to work out of taking part in their favorite sport may work well especially for men. Taking a hike or spending a few hours in the beauty of nature would definitely allow a person to clear their head and release tension. Outdoor anger management activities would surely create an environment of serenity.
One technique recommended for anger management is relaxation. Angry feelings and emotions can be calmed by relaxing exercises such as deep breathing, relaxing imagery and slow nonstrenuous exercise similar to yoga. When a person becomes irritated and headed for a fit of anger, it is suggested they breathe deeply. This technique recommends that the person breathe from their diaphragm in order to relax.
In the film Anger Management (with Jack Nicholson & Adam Sandler) in 2003, Dr. Rydell uses the word Goosfraba with his patients to calm them down when their anger becomes too much or starts to rise too fast.
“Goosfraba! That’s good. Slower. Goosfraba. How do you feel? Better”
Using relaxing imagery may work for some people. Allowing their mind and thoughts to go to a happy place, a relaxing experience may help to calm them down and feel pretty. This imagery may be of a past experience or the individual could use their imagination. The yoga-like exercises used as an anger management technique are meant to relax the muscles which in turn will help the individual feel much calmer. More tips to calm down fast.
“For every minute you are angry, you lose sixty seconds of happiness.” Ralph Waldo Emerson
One treatment that tends to help people deal with negative emotions is acupressure. This technique used as an anger control is achieved by tapping or rubbing the body. Using this skill, briskly massaging the body when feeling tense and upset, causes an individual’s energy to move around their body which results in relaxation.
An anger management skill or techniques known as the Emotional Freedom Technique of EFT can be combined with acupressure to fight against negative emotions. EFT works to balance the brain hemispheres to help an individual admit to their problem and find forgiveness. This manage anger treatment would be very beneficial in helping a person release feelings of anger and relax.
8. Join a group.
Anger management groups provide tips and a safety net for people affected by anger-related issues. Here is a place where they can feel comfortable and free to talk about their problems, knowing they will not be judged or criticized. These groups are designed to provide support and encouragement for those who are trying to control their anger and make positive changes in their lives. Because the group is composed of a number of people, dealing with similar issues, it is easier to share and talk about experiences with anger.
Knowing the group will understand gives an individual freedom while sharing. Realizing the group is there to offer support provides a sense of comfort while sharing. There are also angermanagement camps especially for kids and teenagers, girls and boys; 12-17 is a typical age group.
Anger management strategies
9. Attend a seminar.
Attending an anger management seminar might provide an individual with an opportunity to enjoy a few days or a week at a beautiful, serene location. These seminars are packed full with interesting details and effective tools that people can take home and use to transform their feelings of anger into healthy, normal feelings.
Many anger management tips in seminars are built into a retreat, a chance for people struggling with daily feelings of anger and rage to escape to an environment full of support and encouragement. A retreat would not only allow a person to sit in a seminar but it would also provide them a chance to meet others who face similar challenges. Sharing personal experiences may help people to own up to their problem and perhaps discover underlying reasons for their anger.
If none of the above tips work for you, maybe it is time to think about participating in an anger mangement program.
“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.” Mark Twain
10. Cognitive Therapy
This is a form of anger management therapy which helps a person to correct or change specific details in their thinking. Using strategies and techniques such as relaxation training and assertiveness training, CBT has proven to be a relatively fast method of providing an individual with relief and allowing them to experience freedom through endurance.
Cognitive Therapy has proven to be the most effective type of psychological treatment.
Its popularity has spread worldwide and is used by many qualified professionals to treat individuals with behavioral difficulties such as anger.
Literature about CBT is widely available and there is training in CBT provided for professionals.
Anger therapy and programs, either CBT or meeting regularly with a therapist, is definitely beneficial for people striving to work through anger-related issues.
Choosing anger management tips and therapy is a big step and requires the support and encouragement from family and friends.
There are many books, movies and website on the Internet which can provide information regarding helpful anger management tips, techniques and strategies.
Prevent anger from turning into violence. There are many others which may be helpful to an individual requiring help.
Think like a private investigator! Track down hints about the kinds of people, events or situations that trigger your anger. Once you are aware of them, try to avoid them if possible. If you can’t avoid them, at least you’ll know to handle them.