Contrary to popular belief, anger is a normal, healthy emotion. However, when it is chronic or spirals out of control it can have a detrimental effect on your health, your relationships, your reputation and your state of mind.
Anger can manifest itself through a variety of physical or emotional means. Emotional symptoms of anger related problems include; constant irritability, rage and anxiety. Physical symptoms include; tingling, heart palpitations or tightening of the chest, increased blood pressure, headaches, pressure in the head or sinus cavities and fatigue.
If you suffer from chronic anger you may feel like there is nothing you can do to tame your wild temper but you have more control over your anger than you think. With the following 5 anger management tips you can learn to control anger and keep your temper from hijacking your life.
Think Before You Speak
In the heat of the moment, it's very easy to say something you'll regret. Take a few moments to collect your thoughts before saying anything and think about the situation. Ask yourself questions like what am I getting angry at, is it worth it, am I overreacting etc.
Practice Relaxation Skills
Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, “Take it easy.” You might also listen to music, write in a journal (start and anger log), or try a bit of yoga.
Physical activity can help reduce stresses that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities. Regular exercise will better regulate your adrenaline and cortisol levels, thus reducing your anger.
Take a Timeout
Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry
Know When to Seek Help
Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.