Content

• Steps
• Advice
• Warning

Everyone is angry at times. If you are having a "tug of war" this could damage your physical and mental health as well as your relationships with others. Uncontrolled anger may be a sign of other problems such as anger control or a mental disorder. You need to control your emotions and stay calm for the sake of yourself and those around you.

Steps

Method 1 of 3: Learn Anger

1. 

   Watch for physiological signs of anger. Anger is a psycho-physiological emotion related to the chemical reactions in your brain. When angry, the amygadala, located in the center of the brain, processes human emotional factors, sends signals for help to the hypothalamus, which sends epinephrine to the autonomic nervous system. via the sympathetic nervous system pathway to the adrenal glands, where epinephrine (adrenaline) is pumped throughout the body. Adrenaline helps your body get ready for a threat by increasing your heart rate and sharpening your senses.
   • This process serves biological purposes (prepares you to fight or run away), if you are often angry your physiological tolerance threshold may be too low (for example, you are angry because of copper). industry plays loud music).

2. 

   
   
   Evaluate your feelings. Anger is often the result of many other emotions, many times repressed feelings of hurt, sadness, pain, depression or fear. Anger acts as a defense mechanism because it makes it easier for us to process other emotions. Think about whether you allow yourself to feel a variety of emotional nuances or suppress emotions you think are unnecessary.
   • If you are suppressing your anger with other emotions you cannot cope with, try seeing a therapist to learn about how to deal with and accept these emotions.

3. 

   
   
   Accept that anger is a perfectly normal and healthy emotion. Anger is not always bad. Anger serves health purposes by protecting us from violence or wrongdoing. If you notice someone hurting you, you will get angry and that anger will remind you to confront the other person or stop acting hurting you in some way.
   • Many people (usually women) are taught that anger is impolite. But suppressing natural emotions will have a negative effect on your emotions and relationships with those around you.

4. 

   
   
   Watch for signs of losing control of anger. Though anger is okay, it can also be harmful sometimes. You need to solve the problem yourself or seek professional help if you notice any of the following:
   • Small things like spilling milk or dropping objects also make you angry.
   • When you are angry, you will take rude actions such as yelling, yelling and kicking.
   • The problem is chronic and happens often.
   • You are an addict, when under the influence of drugs or alcohol, your temper gets worse and you behave a bit more violent.
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Method 2 of 3: Managing Chronic Anger

1. 

   Join in physical activity. Endorphine is produced when exercising to calm us down, while being active also helps you to get rid of rage: this way exercise helps you cope with anger. In addition, maintaining regular exercise can also help you regulate your own emotions. When you practice, focus on thinking about the exercise and your body, not thinking about what comes to mind. Here are some exercise strategies that can be appropriate and help you manage your anger:
   • Jogging / Walking
   • Lift the weight
   • Cycling
   • Yoga
   • Basketball
   • Martial arts
   • Swimming
   • Dance
   • Boxing
   • Meditate

2. 

   Get enough sleep at night. Adults need at least 7-8 hours of sleep per night to grow. Lack of sleep can lead to many health problems, including the ability to manage your emotions properly. Getting enough sleep can help improve your mood and relieve anger.
   • If you suffer from chronic insomnia, consult your doctor. You may need to change your diet or lifestyle habits to improve your sleep. You can try herbal supplements or take medicine to help you sleep more.

3. 

   Keep a anger journal. Start writing down details about your anger. If you experience a loss of emotional control, keep a journal. Be sure to write down specifically how you feel, what made you angry, where you were, with whom, how you reacted, and then felt. After a period of journaling, you can find common ground through each article to identify who, where, or what makes you angry.
   • You can write the following: Today I was very angry with my colleague. He said I was selfish for not ordering lunch for everyone. We were in the hall, I was taking a break from stressful work and eating cheese sandwiches at the restaurant next door. I got really angry and yelled at him, called his name angrily and left. I hit the table when I returned to the office. After that, I felt guilty and ashamed so I hid in my office until work was over.
   • Over time, you can evaluate your journal and realize that being told to be selfish makes you angry.

4. 

   Make a plan for anger management. Once you find the source of your anger, you can make a plan to deal with it. You can use the anger management tactics listed in Part 1 in conjunction with the if-then assumption.
   • For example, you are going to go to your mother-in-law and she is not satisfied with the way your children are upbringing. You can decide before going as follows: “If my mother complains about the way of educating her, I will slowly tell her that I appreciate her care, but I have my own decision about how to teach. you no matter what you think. " You may decide to leave your room or pack up and go home if you feel you are about to get angry.

5. 

   Practice assertive expression of your anger. All people use assertive expressions of anger to perceive the needs of both parties in a dispute To practice assertive expression, you need to keep in mind the facts involved (without exaggerating emotions), asking for communication ( rather than demanding) in a respectful manner, communicating clearly, and expressing emotions effectively.
   • This approach differs from a passive expression of anger but silence and a blunt action, often manifested as an outburst, which doesn't seem to be appropriate for the situation.
   • For example, if you get angry with colleagues because they play loud music while you are concentrating on work, you can say “I understand you like to listen to music while working but the sound makes it difficult for me to focus on work. . You can use headphones instead of playing such loud music so as not to disturb your colleagues and we will have a comfortable working environment. "

6. 

   Find a local anger management program. Anger management programs can help you learn to deal with anger and manage your emotions in a healthy way. Taking a training class can help you realize that this is not the case for you alone, many people think that group activities are as helpful as consulting a specialist in certain cases.
   • To find the right anger management program for you, you can search the internet for "anger management classes" plus the name of the city, province, or region where you live. You can add advanced search terms such as “for teens” or “for people with post-traumatic stress disorder (PTSD)” to find the group that best suits your needs.
   • You can also find suitable programs by asking your physician or therapist, consulting your self-improvement course at your local community center.

7. 

   See a mental health professional. If your anger interferes with your daily life or your ability to maintain a positive relationship, you should see a specialist. They may interfere with the source of the problem and you may need to get therapy or use medicine. Your therapist will use relaxation techniques when you feel angry. They help you develop emotional processing skills and communication exercises.
   • You can find a specialist in anger management in North America here and in the UK here.
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Method 3 of 3: Immediate Anger Control

1. 

   Rest as soon as you realize you are about to get angry. You can rest by stopping what you're doing, staying away from things that excite you, and / or taking deep breaths. Staying away from anything that disappoints you makes it easier to calm down.
   • Remember that you do not have to respond to the situation immediately. You can count to 10 or even say “I'll think about this and get back to you later” to have more time to calm yourself down if needed.
   • If you get angry at work, go to your room or go out for a while. If you drive to work, you can sit in your car for space.
   • If you get angry at home, find a private space (like a bathroom) or go for a walk with someone you trust to release.

2. 

   Allow yourself to get angry. It is okay to experience anger. Giving yourself some time and space to feel angry can help you accept and overcome your anger. Once you are over, you can let go of your anger and understand why you are angry.
   • To let yourself experience your anger, think about where it is in your body. Are you angry from the stomach? In the hand? Find anger, let it "raging" and then everything will be over.

3. 

   Deep breath. If your heart is racing with anger, slow it down by controlling your breathing. Deep breathing is one of the most important steps in mindfulness meditation to help control our emotions. Even if you don't "meditate" completely, using the technique of deep breathing will still have the same effect.
   • Count to 3 on a breath, hold it for 3 seconds or more, then count to 3, then exhale. Completely focus on counting rhythm while breathing.
   • Make sure to breathe in your chest with each beat so that your chest and abdomen are open. Then exhale vigorously, remembering to rest between breaths.
   • Continue breathing until you regain control

4. 

   Visualize the "happy place". If you still can't calm down, imagine yourself in a setting of absolute relaxation. Be it a childhood backyard, a tranquil forest, a deserted island or an imaginary land - any place that makes you feel comfortable and at peace. Focus on imagining every detail of this place: the light, the noise, the temperature, the weather, the smells. Continue thinking of the happy land until you are completely immersed in it, pause for a few minutes until you are calm again.

5. 

   Practice positive self-talk. Changing the way you think about something from negative to positive (also known as "cognitive restructuring") can help you deal with anger in a healthy way. After giving yourself time to calm down, "discuss" the situation with yourself in a positive and relieved way.
   • For example, if you get angry on the road you could say, "He almost swiped in my car, but he must be in a hurry, hoping to never see that person again. luckily still alive and the car in good health. Luckily I was able to keep driving, able to stay calm and focused when I got back onto the main road "instead of getting angry in the negative" That idiot almost killed me! I want to kill him! ”.

6. 

   Ask for support from someone you trust. Sometimes sharing your concerns with a friend or confidant can help vent your anger. Clearly express what you want from the other person. If you only need someone to listen to you then tell from the beginning that you don't need advice or help, just sympathize with you. If you are looking for a solution then let that person know.
   • Set a time limit.Give yourself a set amount of time to let go of what's upsetting you and stick to it, and when the time is up, it's over. This will help you keep going instead of falling into a never-ending situation.

7. 

   Try finding some funny things in a situation that makes you angry. After you've calmed down and ready to get over this, try to look in the positive direction. Seeing things in a humorous way can change your body's chemistry from anger to humor.
   • For example, if someone is crossing the lane you are going, you might think that they are stupid for doing so, they will only be 15 seconds earlier. You can laugh at their actions and return to normal life.
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Advice

• Try listening to gentle songs to relax your mind.
• If you are angry and have trouble controlling yourself, find a quiet place with no people. Shout loudly into blankets, pillows, or anything else that reduces noise. (You can scream if no one is around) this makes you feel better.
• Understand that it is okay for people to get angry sometimes, and need release. There are, however, more effective ways to release relief than to scold others.
• Ask yourself if the other person deserves to be scolded or if you just see them as something to release the frustration of others / other problems that bother you.
• Find a creative activity like writing, drawing, and more. to consume energy. Hobbies improve your mood and allow you to use your energy properly instead of dipping into an unresolved situation. Imagine what you can do differently from the energy you consume when you're angry.
• Think about the stress you create for yourself. Would you like to feel this way? If not, change it.
• Mindfulness meditation is an effective way to release stress and / or anxiety - the cause of anger.
• Stay away from anything that makes you angry until you calm down. Avoid everyone and everything and go to a quiet place, take a deep breath until you calm down.
• Think about the person you love and tell yourself that you're better than the bully.
• When you're angry, take a breath and try not to show yourself or confide in friends and family afterwards, but be calm and aware of the other person's point of view.

Warning

• Quarantine immediately when you find yourself getting into rage or becoming violent.
• Whenever you have thoughts of doing something that hurts yourself or others, get help right away.
• Anger is not and never an excuse to attack or violence around people (both in words or actions).