You see red every time your Mom tells you, "Because I said so." Instead of holding your tongue, you lash out and yell things that you later regret. If you're having trouble controlling your aggression, some anger management techniques can help curb those feelings before they get the best of you.
Figure Out Your Triggers
Grab a pen and write down all of the situations that make you feel the angriest. Perhaps those guys that hang out behind the cafeteria at lunchtime harass you every time you walk by, or maybe you feel an outburst coming on every time your sister beats you at a game. Next, write down how you are going to deal with those triggers by either finding a way to avoid them entirely (e.g., walking around the cafeteria at lunch time and not playing that game with your sister), or plan out in advance how you should respond to them when they arise.
Relax
Relaxation techniques such as taking deep, slow breaths and visually imagining relaxing scenarios can help you curb your anger before it jumps up to the next level. Maybe you carry around your mp3 player in your jeans pocket and you can pull it out to listen to your most relaxing tunes whenever you feel a surge of anger. Laughing is another way to relax your body. In fact, the American Psychological Association recommends it as an anger management technique. By learning to laugh at your angry whims (e.g., imagining a "dirt bag" guy as an actual bag of dirt) you can quickly turn around the feeling.
Restructure Your Internal Dialogue
The American Psychological Association also recommends changing the way you think as a way to reduce your chances of becoming angry in the future. If your internal dialogue used to say extreme things such as, "The world is over because Mom won't let me use her car. She never lets me use her car," you can make a concerted effort to tell yourself, "I'm thinking the world is over because I'm not getting what I want. The world is not over, and she sometimes does let me use her car." If you have trouble turning your thoughts around, a licensed therapist can help you come up with specific coping techniques.
Redirect Your Energy
You may find that your anger dissipates when you find activities that encourage you to enjoy your life more often. For example, exercising regularly allows you to work off energy and increases happy brain chemicals called endorphins. Also, finding relaxing hobbies such as taking a yoga class and playing music can redirect your thoughts and quiet your mind. Moreover, joining a new faith and attending church or volunteering to help the less fortunate may renew your appreciation for what you have and make you feel less entitled to have everything go your way.
