Anger Management Techniques
Mastering anger management techniques is about being in charge of your emotions and taking the time to stop and think before speaking out.
If you fail to control your anger, you may destroy essential relationships with those around you. This could lead to physical and certainly emotional damage, and you will harm yourself in the process.
First, let’s take a look at anger and what it represents. Anger is always a bad or “wrong” emotion. We need to understand that anger does serve a purpose and is there to tell us that something is really wrong.
Anger is a failure to express one’s emotions, productively, and adequately. Below are some anger management exercises designed to help you keep fresh. Here are 7 anger management techniques you can use.
1. Don’t React.
Take the time to think about previous situations that have gotten you into trouble. At the time, you probably angrily reacted to the issue.
Remember that whenever you are presented with a situation that is stressful to you, do not respond. Stop and think through what is really happening. Decide how you feel about it, and then decide how you are going to act.
If you are in a situation where you have let your emotions gain control, you feel outraged, then take the time to stop and breathe. Slow breaths in and out until you can regain control and get back into this mindset of emotional control.
3. Don’t worry quite so much about other people.
Sometimes we get caught up in how other people see us and what impression they have of us. When this happens, we try to please everyone and make everyone happy. We tend to forget about ourselves, which can leave us feeling angry and resentful.
4. Include Exercise in your Life.
Another great anger management technique is exercise. A consistent and regular exercise routine can help you to release built-up emotions and frustrations. If you feel anger building up inside, you can always take yourself for a walk or a run. Do anything that is an avenue for releasing that anger in a healthy way.
5. Never Hold a Grudge.
Holding a grudge against someone even when it’s warranted only ends up hurting you in the end. Try to practice the art of forgiving and forgetting. In some instances, this may be very difficult to do but will bring peace into your life.
6. Learn the Art of Relaxation.
If you are tired and stressed, anger has a tendency to arise more often. Relaxation techniques such as meditation, yoga, soaking in a bath, deep breathing exercises, listening to music – are all strategies to help you to relax.
7. Learn How to Express your Anger Appropriately.
When you feel anger, the trick is to try to identify why you are feeling it. What does it really mean? Then you must quickly try to express this anger appropriately, causing minimal damage to yourself and to others.
Remember suppressing your anger is not the answer. This could, over time, make things much worse and can lead to issues with depression and more.
I find that when I’m angry, it’s more to do with fear than anything else. So next time you feel mad, STOP, and try to identify with what the real issue is.
8. Stick with ‘I’ statements
The Mayo Clinic has great anger management techniques and one is using I statements.
To avoid criticizing or placing blame — which might only increase tension — use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”Mayo Clinic
Children and Anger
Anger management techniques for kids is a little different. I am sure we all have watched in horror at our children can display their anger. I know my own daughter could get extremely angry if she doesn’t understand what she wants sometimes.
It is tough to try to talk to and reason with a young child. We have to rely upon their body language to decide and assess the situation. We have to determine what is causing the level of anger they are experiencing. Really easy to do when you have a 2-year-old SCREAMING THE HOUSE DOWN!
Likewise, the same can be said of teenagers and young adults. It is often challenging to determine what is causing their anger. It could be any one of a thousand things.
The most important thing is to teach our children appropriateness in terms of expressing their anger. It’s a perfectly normal healthy behavior to experience anger as an emotion. However, it’s not acceptable if that anger involves inflicting physical or emotional pain on someone.
An excellent resource that you can listen to in the comfort of your own home is a 75-minute audio recording by Parenting Expert Toni Schutta. She talks about the typical anger triggers for children, calming techniques to use, and really understanding what anger is all about.
I hope these anger management techniques have helped you. Have a look at our article on how to make yourself happy!