THE ART OF ANGER MANAGEMENT
THE ART OF ANGER MANAGEMENT
“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” -Gautama Buddha
Emotion is the part of a person’s character that consists of their feelings, as opposed to their thoughts. Just like that, anger is an absolutely normal and healthy emotion, it makes you human. And since it is life and there are times when it gets out of control, anger can prove to be destructive, it can lead to problems—problems at work, in your personal relationships, and in the overall quality of your life.
The sole motive of emotions is to convey a message telling you about the effect on a situation on your being. Anger tells you if a situation is upsetting, unjust, or threatening. While it’s perfectly normal to feel angry when you’ve been mistreated or wronged, anger becomes a problem when you express it in a way that harms yourself or others. You might think that your anger is justified, but the truth is that anger is much more likely to have a negative impact on the way people see you, impair your judgment, and get in the way of success.
Some signs of an anger problem may include feeling a lack of control of your emotions, feeling depressed about your anger, engaging in or think about physical violence, having frequent arguments with others, feeling constantly impatient, people irritate you. If you struggle with anger, you also might experience physical symptoms, such as difficulty sleeping, heart problems, increased substance use, headaches, high blood pressure, and digestive issues.
Here are some techniques through which you can avoid the fury:
1. Recognise the warning signs
When you recognize your warning signs, you have the opportunity to take immediate action so you can prevent yourself from doing or saying things that create even bigger problems in your life. Some signs may include pounding heart, sweating, anxiety, raising your voice, being overly critical of someone, feeling argumentative etc.
2. Identify what triggers you
Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings.
3. Step Away From the Situation
One of the best things you can do when your anger is on the rise is to take a break. Trying to win an argument or sticking it out in an unhealthy situation will fuel your anger. Take a break when a conversation gets heated. A time out can be key to helping you calm your brain and your body down.
4. Get Your Body Moving
Anger gives you a rush of energy and one of the best ways to put that surge to good use is to engage in physical activity. Whether you go for a brisk walk or you decide to hit the gym, working out can burn off the extra tension. Regular exercise can help you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance.
5. Change the Way You Think
When you find yourself thinking about things that fuel your anger, reframe your thoughts. Try and look at the situation in an optimistic way and try to be positive even if it doesn’t make sense to you at the moment.
You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, “I’m OK. Stay calm,” or “This is not helping,” over and over again can help you keep the exaggerated negative thoughts away.
6. Engage in a Relaxation Exercise
Relaxation exercises like breathing exercises and progressive muscle relaxation are two common strategies for reducing tension. Both exercises can be performed quickly and discreetly. Therefore, you must choose what works best for you and have patience. So whether you’re frustrated at work or you’re angry at a dinner engagement, you can let go of stress quickly.
Lastly, it is important to remember that anger isn’t a ‘bad’ emotion. It can actually help you to be honest or to stand up for something you believe in. There’s absolutely nothing wrong with feeling angry, what matters is how you cope with and express your anger.