In challenging times, you may find that you have little patience with other people or get upset over little things. Anger and frustration are complicated emotions that often arise from other feelings, like disappointment, fear, and stress. You have to take some extra steps to decrease your overall tension that can prevent your feelings and the reactions that they cause from spiraling out of control.
Tips for Anger management :
1. Change your surroundings. Anger can make you feel trapped. Whether you’re Angry at someone in the home or you are just angry at the world, sometimes physically relocating yourself can help you start to calm down. Go to another room or step outside for a few minutes of fresh air to help disrupt the track and distract yourself from the distressing thoughts and feelings.
2. Pause before reacting. When you feel yourself getting angry, take a moment to notice what you’re thinking, then take a few deep breaths to relax yourself or count to ten in your head. By giving yourself even just a few seconds to minutes before reacting, you can put some emotional distance between you and whatever is upsetting you – and you might even realize that you’re actually furious because of something else.
3. Get it all out. Keeping your feelings accumulated never works, so allow yourself time to be angry and complain. As long as you don’t focus on it for too long, venting can be a healthy outlet for your anger. You can open up to a trusted friend or family member or write it all down in a diary. Sometimes it feels better to pretend to talk directly to the person (or situation) that you’re angry at – like talk to an empty chair, pretend they’re sitting in it, and say what you need to say to vent it out.
4. Eliminate stressors if possible. Sometimes it’s not possible to completely get rid of a big problem, but there’s often more than just one issue contributing to your frustration. Things like an overwhelming workload or an unhealthy relationship can make you feel on edge. Pay close attention to how and why you’re feeling stressed and see if you can make small changes to improve a difficult and challenging situation to make it less bothersome to you.
5. Manage your expectations. Negative feelings often arise from people or situations not meeting your expectations. It’s frustrating but you have to recognize that you can’t fully predict anyone else’s behavior or how situations will play out. You have to Shift your mental framework so that you aren’t setting yourself up for disappointment.
6. Get organized. When you feel things around you as chaotic, it’s often easier to get frustrated with people. You can dedicate a few minutes each day to tidying, planning, or reorganizing. Implementing a routine can also help you feel more comfortable by adding structure and certainty to your daily life.
7. Release built up energy. Anger is nothing but a high-energy emotion, and we store that energy and tension physically in our bodies. Exercise is one of the great ways to get rid of this extra energy and can improve your mood. Some people find grounding exercises (like meditation or deep breathing) helpful to relax and calm their intense feelings, while others prefer some high-impact activities like running or weightlifting.
Think about what you usually do to diffuse the anger, like taking a hot shower or Playing your favorite music, and use the method that you know works for you.
8. Don’t hesitate to ask for help. If you’re trying to cope with your anger but find that you can’t get it under control, it’s time to get some extra support. Anger can become explosive if not resolved on time. A number of psychiatric conditions can manifest as anger or aggression, so this may actually be a sign of depression or anxiety – as a result treating an underlying condition can help heal your anger as well.