Anger is a normal and healthy reaction to life's upsets but when anger is uncontrolled it may be time to adopt anger management therapy techniques. Expression of anger is a necessary release so learning how to do so constructively is essential to your emotional health. Anger management techniques will teach you how to take control of your anger before it takes control of you.
Consider Consequence
Considering the consequence of your angry response will require you to think ahead, past the single event. Ask yourself how you will feel when you wake up tomorrow and reflect on the situation. Will you regret your words, will you destroy a friendship over a trivial issue or will you ruin a chance for a promotion at work? Remind yourself that a temporary inconvenience, problem or unfulfilled expectation is not worth a lifetime of damage or pain that your anger may cause yourself or your loved ones.
Recognize triggers
Life Coaches at Mind Tools online suggest keeping notes in a "Hostility Log." In the first section of the log record what made you angry and in the second section record how you responded. The third section questions your response by asking if it was justified. Recognizing a pattern of what triggers you to become angry can put you in a better position to develop strategies to channel or contain your anger effectively. For example, if sitting in traffic on your way to work causes rage and frustration, seek a less congested route, leave earlier or commute with friends.
Take a Break
Step back from conflict and assess how you feel before you speak or act. This "time out" will ensure that you respond to situations instead of reacting. The difference between responding and reacting is that responding is usually done after careful thought and consideration of the outcome, whereas reacting is often done in haste.
Communicate Aassertively
According to Robert Zackery, clinical social worker and anger management instructor at the Mayo Clinic, expressing yourself assertively is the best way to handle anger. Being assertive means expressing your feelings directly and clearly without hurting or manipulating others. Zackery states that suppressing your anger may cause you to become passive instead of learning how to manage your feelings constructively . Being assertive incorporates all other anger management techniques. You must recognize your feelings and consider the consequence of not expressing them. In addition, you have to relax so that you can communicate effectively and make your feelings are understood.
