Minor frustrations to major irritations grate at us every day. Anger is an emotion expressed physically with such symptoms as a pounding heart, red face, shaking hands, increased respiration, even blurred vision. Anger isn't always a negative emotion. Anger can spur you to take action to right a wrong, or to speak out about injustice. Anger can move you to make positive changes in your life. But when anger leads to violence or self-destructive behavior, or when your anger hurts those around you, you need to find ways to manage your anger.
Stop
The University of Colorado recommends taking a moment to stop and assess your feelings. Acknowledge that you are angry and why. Acting without an awareness of your feelings and why could lead to inappropriate actions. Georgia Health suggests you consider if you level of anger is appropriate to the situation. This can help you assess if you're over-reacting to a minor irritation and view your anger with some objectivity.
Think
Think about the consequences of your anger. If you feel like striking out violently at someone who hurt you, ask yourself what would happen if you acted on that impulse. Consider all the possible outcomes of your actions.
Act
Substitute some constructive action for the more harmful action. If possible, think of a way to confront whatever is making you angry in a way that will remedy the situation. If you're angry about a political situation, write a letter to your congressperson. If you're running late and can't find your keys, establish a place to always leave your keys, or set your alarm for 10 minutes earlier.
Relax
Relaxation can help relieve immediate anger symptoms and help you cope better with anger in the future. The old advice of stopping and counting to ten, or taking a few deep breaths really can work to help you calm down, according to the University of Colorado. George Washington University's Counseling Center recommends Progressive Muscle Relaxation for dealing with anger. Identify areas of your body that are tense, and tense them even more, then relax those muscles. Do this throughout your body. This can help you regain control of your feelings.
Distract
Sometimes the best way to deal with a situation that's making you angry is to step aside for a while. Go to a movie, play a video game or talk to a friend. Vigorous exercise such as running or lifting weights can also help you release feelings of anger.
