6 Ways To Deal With Anger Management Issues

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It can often be frightening when you’re overwhelmed with anger.

And, knowing how to manage this can avoid serious problems in life and with relationships later on.

When we’re angry, adrenaline rushes through our body, which is why you may notice your heart beating faster, feet tapping or clenching your jaw before you recognise that you’re in fact angry.

Therefore, recognising these signs early can make it easier to manage this emotion.  

Here are 6 effective ways to deal with anger management issues.

1. Think Before You Speak

It’s very easy to say something you later regret in the heat of the moment.

For this reason, it’s always better to take a few moments and collect your thoughts before you say something.

And, this allows others involved to do the same, which will hopefully resolve the issue quicker.

So, pretend your lips are glued shut and think before you speak.

2. Take a Timeout

It’s ok to take a break sometimes – we all need it!

For instance, if you feel angry in a room full of people, just remove yourself and sit alone.

Doing so, you can process your emotions quietly and return to neutral without interference.

And, you may even find this helpful and schedule a timeout break into your daily routine.

3. Breathe 

When you start to feel angry, isolate yourself and concentrate on your breathing for 15 minutes.

Consequently, breathing speeds up and becomes shallower when we feel anger, and so reversing this will allow you to calm down.

To begin, slowly inhale by counting to four and exhale by counting to 8; whilst doing this focus your attention on your lungs or imagine a relaxing scene.

4. Exercise

Research suggests exercise can help reduce anger and calm your nerves.

Therefore, when you feel yourself getting worked up, it’s a good idea to go for a walk, ride your bike or get involved in an activity like martial arts.

5. Write a Diary 

If it’s not easy to express yourself with words, then try writing your thoughts and feelings down in a diary.

Doing so can help you reassess the situation that made you feel angry.

So, when you’re writing, ask yourself, what happened that made you feel anger? On a scale of 1-10 how angry do you feel? How did your behaviour affect those around you?

As a result, you can track your experiences with anger and identify specific triggers

6. Talk to Someone Else

Instead of drowning in your own thoughts, talk to a trusted friend who was not involved with the situation that made you angry.

This way, a supportive friend can offer a new perspective, and expressing your thoughts out loud can help you understand why you’re angry too.

And, if you feel like you don’t have anyone to talk to, don’t worry, there are confidential services, such as the Samaritans, who are available 24/7 to talk to you about anything.

Closing Remarks

Anger is a normal human emotion that everyone experiences now and again.

However, if your aggressive outbursts are occurring too often, this can soon be a problem.

As such, it’s important to find ways to control your anger that best work for you to ease the situation.

Lastly, if these tips don’t help, consider speaking with your doctor – there could be underlying mental health issues that contribute to your anger. 

Get in touch today for more information.

In the meantime, please check out our Court of Protection Solicitors page.

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