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 Anger is a very powerful feeling that can happen when you are frustrated, hurt, annoyed, or disappointed. Anger can help or hurt you, depending on how you react to it. If you can react without hurting someone else, it can be a positive feeling. If you hold your anger inside, it can lead to passive-aggressive behavior like ”getting back” at people without telling them why or being critical and hostile. Knowing how to recognize and express these feelings in appropriate ways can help you handle emergencies, solve problem. Below is a vivid list on how you can try to manage your anger:
1.Think before you speak In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
2.Once you’re calm, express your anger As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
3.Get some exercise Physical activity can help reduce stress 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.
4.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.
5.Identify possible solutions Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything and might only make it worse.
6.Stick with ‘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.”
7.Don’t hold a grudge Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship.
8.Use humor to release tension Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9.Practice relaxation skills When your temper flares, put relaxation skills to work. 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 or do a few yoga poses — whatever it takes to encourage relaxation.
10.Know when to seek help Learning to control anger is a challenge for everyone at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you When you learn to manage and control yourself especially when enraged, it will make you to know how to tolerate people, adapt to situations and as well help you to build a long lasting relationship.