According to the American Psychological Association (APA) and the Mayo Clinic, uncontrolled anger can cause a variety of negative consequences in personal relationships and in the workplace. Those with poor anger management can lose control and speak or behave in ways that make others feel disrespected, offended or even threatened. The Mayo Clinic notes that there are a wide variety of self-help techniques you can use to control anger. With proper practice, these techniques often improve your response in moments of anger and frustration.
Tips for Anger Management
Step 1
Take a time out and don't engage with others until the anger is under control. Both the APA and the Mayo Clinic note that taking a break, counting to 10 and stopping prior to speaking will reduce the chance of outbursts or acting impulsively. People who are quick to anger often react strongly and without thought. By slowing down the reaction, you have a better chance of staying calm.
Step 2
Do a physical activity such as running or biking. The Mayo Clinic notes that frustration and anger can build a sense of stress, and this stress can often be physically released through exercise.
Activities that increase heart rate and breathing tend to activate chemicals in the brain, such as adrenaline, which release tension in the body. A vigorous workout can be an excellent way to release negative feelings and irritability that often preceed anger outbursts.
Step 3
Use relaxation techniques to reduce anger and stay calm. The APA suggests that relaxation techniques and deep breathing are both excellent coping skills for calming anger. By taking a moment to breathe deeply you can slow your heart rate and relax your muscles, producing a calming effect on the body.
Use "self-talk" techniques that repeat helpful phrases, such as "Calm down" or "It will be OK" can also help you coach yourself through an angry moment without resorting to yelling or explosive behavior.
Step 4
Consult a professional counselor. According to the American Psychological Association, people with anger problems may often benefit from cognitive behavioral therapy that helps them identify the events that trigger anger and retrain their emotional response. People can use this type of counseling to learn new patterns of thought and behavior that help them control their anger and choose a calmer, more logical response.
Things You'll Need
- Books or articles on anger management
- Journal or notebook
- Referral for counselors or support groups
