Anger is a normal, healthy emotion, but when chronic, explosive anger spirals out of control, it can have serious consequences for your relationships, your health, and your state of mind.
With insight about the real reasons for your anger and these anger management tools, you can learn to keep your temper from hijacking your life.
What you can do:
- Learn to recognize the feelings behind your anger
- Identify situations that trigger your anger and avoid them whenever possible
- Take full, slow in-and-out breaths before doing anything else
- Take the edge off anger by moving and exercise vigorously
- Share your feelings face-to-face with interested family members and friends
Controlling anger before it controls you
We all know what anger is, and we've all felt it: whether as a fleeting annoyance or as full-fledged rage.
Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems—problems at work, in your personal relationships, and in the overall quality of your life. And it can make you feel as though you're at the mercy of an unpredictable and powerful emotion.
This brochure is meant to help you understand and control anger.
related: Anger is an emotion characterized by antagonism
Anger management: 10 tips to tame your temper
Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Anger is a normal and even healthy emotion — but it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.
Start by considering these 10 anger management tips:
- Think before you speak
- Once you're calm, express your anger
- Get some exercise
- Take a timeout
- Identify possible solutions
- Stick with 'I' statements
- Don't hold a grudge
- Use humor to release tension
- Practice relaxation skills
- Know when to seek help
Anger management is a term used to describe the skills you need to recognise that you, or someone else, is becoming angry and take appropriate action to deal with the situation in a positive way.
Anger management does not mean internalising or suppressing anger.
Anger is a perfectly normal human emotion and, when dealt with appropriately, can even be considered a healthy emotion. We all feel angry from time to time, yet this feeling can lead us to say or do things that we later regret. Anger can reduce our inhibitions and make us act inappropriately.
related: Anger Management Therapy
How to control your anger
Anger is a normal, healthy emotion. However, it can be a problem if you find it difficult to keep it under control.
"You can control your anger, and you have a responsibility to do so," says clinical psychologist Isabel Clarke, a specialist in anger management.
"Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down," says Isabel.
Why am I so angry?
Dealing with anger
Managing anger in the long term
Let go of angry thoughts
Anxiety, fear and anger
Domestic violence and anger
Getting help with anger
Anger management is a psycho-therapeutic program for anger prevention and control. It has been described as deploying anger successfully. Anger is frequently a result of frustration, or of feeling blocked or thwarted from something we feel to be important. Anger can also be a defensive response to underlying fear or feelings of vulnerability or powerlessness. Anger management programs consider anger to be a motivation caused by an identifiable reason which can be logically analyzed, and if suitable worked toward
"Anyone can become angry, that is easy...but to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way...this is not easy." - Aristotle
The ideal goal of anger management is to control and regulate anger so that it does not result in problems. Anger is an active emotion that calls the person feeling it to respond. People get into anger issues because both the instigator and instigated lack interpersonal and social skills to maintain self-control. They can train to respond to their anger as unwanted and unpleasant rather than react to its need. Turning a blind eye or forgiveness is a tool to turn anger off. Getting enough sleep, exercise and good diet are tools which can assist in preventing anger. Professionals who deal with those who have trouble managing anger include occupational therapists, mental health counselors, drug and alcohol counselors, social workers, psychologists and psychiatrists.