According to AngerMgmt.com, one in five Americans has anger management issues. Anger is an ugly emotion that hurts both the angry person as well as the person to whom the anger is directed. It often appears suddenly and seems to overwhelm. Consider some anger management tips and have a plan available before the next wave of anger strikes.
Breathe Deeply
Take long, deep breaths, allowing yourself to consider how unimportant the situation creating the anger really is. Breathing deeply allows time to calm down and think clearly, and the extra oxygen entering the brain helps you feel energized and strengthened so you can better deal with the cause of the anger.
Worst-Case Scenario
Take a moment to think about the situation causing your anger. Consider what would be the worst thing that could happen as a result of the situation. Then consider how much worse you could make it by expressing anger.
Count to 10
A long-practiced method to counter anger, counting to 10 allows you to take the time to consider the problem and determine a safe unemotional approach to dealing with it.
Find an "Anger Zone"
Choose an area where you can retreat when feelings of anger overwhelm you. Allow yourself to act out your anger in private. Yell at the top of your lungs, punch a pillow, smash a can or break a bottle, all in private.
Write in a Journal
Sometimes simply seeing the problem in black and white can help you view things more clearly. Write down all the reasons for your anger, and then read it out loud. Consider and record any possible solutions to the situation.
Take a Break
Immediately get away from the cause of your anger. Take a walk, turn the music up full blast and dance away or jump in the shower to cool off.
Exercise
Anger needs energy to exist. Expend that energy by going for a run, jumping on your bicycle and pedaling away, grabbing your tennis racquet and heading to the courts or hitting some balls against the garage wall.
Avoid Blame
Allow the other person to see how the incident is affecting you by substituting "I" for "You." For instance, instead of saying "You didn't finish your project," tell the person "I am unhappy that the project isn't finished." This lessens the chance of creating tension and anger in the other person and in the process allows you to express your emotions in a less accusatory way.
Imagine You are the Other Person
Take a moment to visualize yourself as the other person. Think how you would feel if you angered someone. Consider if you have or could have been guilty of making the same mistake or creating the same problem. Put yourself in that other person's situation. Think about how you would want it handled.
Seek Help
While self-help works effectively for dealing with some anger issues, sometimes more is required. Seek professional help in the form of a psychologist or clergy person. Meet regularly to discuss any issues you are dealing with. Arrange to call your professional whenever you feel your anger is getting out of control.
