Anger is a normal human emotion, but problems arise when it gets out of control. A short fuse can have destructive consequences both personally and professionally. Learning how to manage your anger and express your feelings constructively helps you regain control of your emotions and your life.
Think Before You Act
When you are angry, it's easy to be quick on the trigger and instinctively react to your emotions. Make a decision to stop and think instead of jumping to conclusions. The Mayo Clinic says counting to 10 before you react calms you and might prevent an angry outburst. Don't allow yourself to utter the first angry response that pops into your head. Writing down what you'd like to say before you speak may also help keep you focused on the issue at hand. A little restraint can prevent regret later on.
Express Yourself
Use assertiveness rather than aggressiveness when you express your feelings of anger. Yelling and screaming only causes the other person to retreat or respond in kind. Don't point the finger while communicating your feelings. Use "I" statements when you explain what you angry about. For example, don't say, "You make me so mad when you don't do the dishes." Instead explain, " I feel so overwhelmed when I get home from work and see the dishes still sitting in the sink." Non-attacking, "I" statements will help prevent the other person from going on the defensive.
Relax
A simple anger management technique involves meditation. AnxietyandDepressionSolutions.com says meditation is an obvious solution for people who have hard time getting a handle on their anger. Taking slow, deep breaths can be a natural anxiety reducer and help you feel less irate. Closing your eyes and visualizing a tranquil image or memory also helps diffuse feelings of anger. Writing your emotions down on paper can get them out of your system and give you the opportunity to let them go.
Take a Break
Sometimes the day-to-day stresses and strains of a busy household ignites an already short fuse. If you feel a burst of anger about to erupt, the Mayo Clinic suggests that you remove yourself from the situation if only to walk around the block a few times. A brief cooling off period may be all that it takes to regroup and put your angry feelings into perspective.
