While everyone experiences anger, if you have anger that feels overwhelming or over the top… that anger can hurt your health, your relationships and take a toll on your well being. Being able to learn how to manage your anger appropriately and yet still be emotionally well balanced and able to mingle positively with others. Take control of your anger, and learn to react in a better way with these practical tips.
1. Recognize Your Triggers
The first step towards anger management is to understand what makes you angry. Also, pay attention to people, situations and environments that make you angry. Upon discovery of these real life triggers, you will be able to prepare your emotions and work out random responses so you can react calmly.
2. Practice Deep Breathing
Focus on your breathing — when anger begins to develop. Start taking slow, deep breaths, inhale through your nose for 4 counts, hold your breath for 4 counts and then exhale in 4 counts through your mouth. This simple exercise calms your nervous system and prevents impulsive reactions. You can also try anger management Dubai for more tips on controlling anger.
3. Step Away From the Situation
A good technique is to physically get out from the place where you are deriving anger and give you space to cool down. Stepping outside, taking a walk or leaving the room can all give you some time away from a stressful situation giving you a fresh look at the problem and mind to come back with the issue a little more calmly.
4. Use Relaxation Techniques
Long term, you can manage anger by incorporating relaxation techniques, such as meditation, progressive muscle relaxation, or listening to calming music. The regular practice of these techniques will lessen your stress and allow you to work better with stressful situations.
5. Think Before You Speak
It takes a great deal of effort to not say something you’ll regret when you’re angry. Take a moment to respond. It gives you time to put together your thoughts and talk in a constructive, non-hurting way.
6. Engage in Physical Activity
A good exercise of pent up anger is exercising. To release tension and reduce the intensity of your emotions you can carry on jogging, cycling, yoga or as simple as punching a pillow. Also, physical activity causes an outpouring of endorphins, which otherwise improve your mood naturally.
7. Seek Solutions, Not Blame
Steer away from being stuck on the problem and attributing blame and instead put your energy towards resolving the conflict. Moving your energy to problem solving makes you both cooperate instead of getting further mad at each other. If your anger is due to past trauma, it can help to seek trauma therapy services in Dubai.
8. Learn to Forgive
But clinging to anger and resentment keeps you continuing on in those negative emotions. Forgiving someone isn’t condoning bad behavior, it means clearing away the anger that hurts you worse than the person you’re angry with.
9. Seek professional help
However, if you find yourself reaching for anger more often, or it starts to dominate your life, a therapist can help you keep it in check. You can work on changing those as well through professional counseling as it provides you with tools, ways to deal with underlying issues and healthy ways to control your emotions.
