7 Ways To Tackle Anger Management
Anger may be more serious than you think. It is important that you deal with the problem with utmost care to prevent any further complication. Some individuals are very quick to becoming angry, simply because they have innate mental problems. Altered emotional state can result if anger is not properly attended to, or if a person fails to express the emotion adequately. There are several techniques used for effective anger management.
1. Defining Anger Management
Anger management is usually defined as a system of mental therapeutic methods and techniques, wherein a person having uncontrollable or excessive anger can reduce or manage the effects, triggers and degrees of an angry emotional state. A single technique that manages anger is to find resolution or an agreement with another individual, instead of looking for conflict. In some nations, programs and courses of anger management can be given by the legal system.
2. Initial Measures
It is important to get rid of the triggers first and foremost, if you want to avoid the problem from starting. Some people will get easily angered because of various reasons. If you observe the affected individual, you will notice that there are certain patterns for developing uncontrollable anger. You can begin by getting rid of the triggers and learn how to become a better you.
For example, if the person gets easily angered or impatient when waiting in line or being transferred to a later appointment, you can get rid of the problem by creating certain schedules or assigning another person for the job. An affected individual cannot manage the situation immediately, so you should carefully eliminate minor and potential triggers.
3. Body Relaxation
Certain activities will help relax the senses and put the affected individual into a more relaxed state. One of the most effective techniques to relieve the body from tension is to do deep breathing exercises. Simply take a comfortable position such as lying supine on the bed or sitting in a relaxed manner. Inhale deeply through your nose, hold the air in for a second or two then release forcibly through your mouth. Continue the exercise about 10 to 15 more times or until you feel at ease and relaxed.
4. Meditation Helps
Focusing on the problem will aggravate developing symptoms of anger, which is why you have to learn how to clear your head and stop thinking about the situation. Take a comfortable position then slowly clear your head of any negative thoughts and imagine how to become a better you. You may close your eyes and listen to some soothing music to help you get rid of anxiety. Some therapists may ask you to repeat a word to quickly feel more at ease.
You can also join classes on how to meditate the right way. A guru or instructor will guide you through the basic steps, until you can independently do the exercise.
You can choose to redirect your thoughts and feelings of anger by thinking or focusing on another object or event. Think of a positive thing or situation that will help you relax and get rid of stress. You can look forward to a happy event you are about to be involved in. Simply eliminate your lingering negative thoughts that may trigger anger and then dwell more on the positive circumstance.
Some individuals effectively manage their anger and get rid of the problem for life. One of the most proven and effective approaches is to understand the problem or trigger first and then accept that your response to it is irrational or exaggerated. For example, if you realise that you are easily angered with certain types of people, you can start by learning how to forgive. You will feel better as you discover that forgiveness also brings out a more positive outlook within you.
Assess and evaluate the entire situation first, then determine if your angry reactions are truly justifiable. There are several different aspects to developing anger. What you should know first is that being angry is a completely normal reaction. It is when your abilities to manage it effectively become impaired that the problem really starts.
7. Proper Expression
You can express anger properly, such as screaming into your pillow, crying out loud, keeping quiet or talking about your frustrations. Expressing anger can help you vent out appropriately, so that future emotions will not be coupled by previous bad happenings.