How to control anger
Do you get irritated when someone cuts you off in traffic? When your kid refuses to comply, does your blood pressure skyrocket? Anger is a natural, even healthy, feeling. However, it is critical to approach it positively. Uncontrolled rage may harm both your health and your relationships.
Are you ready to master your rage? Consider these ten anger control strategies to get started.
1. Consider your options before speaking.
It's easy to say something you'll later regret in the heat of the moment. Before you say anything, take a few seconds to gather your thoughts. Allow those who are engaged in the problem to do the same.
2. Once you've regained your composure, share your worries.
Express your dissatisfaction in an authoritative but nonconfrontational manner as soon as you can think properly. Express your problems and wants plainly and honestly, without offending or controlling people.
3. Engage in some physical activity flagle
Physical exercise may assist alleviate stress, which can lead to rage. Go for a quick walk or run if you feel your anger rising. Alternatively, spend some time engaging in other fun physical activity.
4. Take a break
Timeouts are not only for children. Allow yourself small breaks at stressful moments of the day. A few seconds of silence may help you feel more equipped to deal with what comes next without becoming frustrated or upset.
5. Determine your triggers
Stressful circumstances do not justify rage, but knowing how they impact you may help you take control of your surroundings and prevent unneeded annoyance. Examine your daily routine and attempt to discover activities, times of day, people, locations, or circumstances that make you irritated or furious.
Maybe every time you go out for drinks with a specific set of pals, you get into a fight. Perhaps you are frustrated by the traffic on your daily commute. When you've identified your triggers, consider how you might avoid them or interpret circumstances differently so they don't make your blood boil.
Negative mental processes that might lead to rage
You may believe that external circumstances, such as insensitive behaviors of others or difficult situations, are the source of your rage. However, anger issues have less to do with what occurs to you and more to do with how you perceive and think about what happens to you.
The following are examples of common negative thought processes that cause and feed anger:
Overgeneralizing. "You ALWAYS interrupt me," for example. You NEVER think about my requirements. EVERYONE is rude to me. I never receive the recognition I deserve."
Obsessive concern with "shoulds" and "musts." Having a fixed idea of how a situation should or must unfold and being enraged when reality fails to match this image.
Jumping to conclusions and interpreting people's minds. Assuming you "know" what another person is thinking or feelingâ€"that they purposefully offended you, disregarded your requests, or mistreated you.
Straws are being collected. Looking for reasons to be unhappy about, frequently while ignoring or dismissing everything nice. Allowing tiny irritations to pile up until you reach the "last straw" and burst, generally over trivial matters.
Blaming. It's always someone else's fault when anything unpleasant occurs or goes wrong. Instead of accepting responsibility for your own life, you tell yourself, "Life isn't fair," or blame others for your troubles.