“Anger” is simply one of our emotions which everyone possesses. It’s quite normal and everyone has this characteristic. Anger can happen due to many reasons like work-life issues, family problems, relationship issues, stress or disagreements. In this post – “How to deal with Anger Management?” we will look how can you deal and manager your anger effectively.
Anger can become problematic if it leads to aggression, outbursts, or even physical altercations.
Anger control is important for helping you avoid saying or doing something you may regret. Before anger escalates, you can use specific strategies for controlling anger.
Here are 15 ways by which you can easily control and manage your anger issue :
Know the Reason
This is the first and most vital part which you need to figure out. There can be tons and tons of reason to get angry. It can be due to your temporary situation, permanent circumstances, relationships, family issues, work life problems, conversation gaps and several other reasons.
Chalk down all your valid reasons first which tends to make you angry. Write and figure our the root causes. Imagine it this way that suppose you are suffering from a health issue considering a stomach ache probably. You cannot direct go into an operation theatre and get operated. Correct ? You first need to visit a doctor, get the required tests and scans done so that you can figure out where exactly the problem is.
Similarly, you need to find our “EXACTLY” what’s the root cause for your anger. Once, you find out you will be able to have a proper guide and focus towards the pathway to follow.
Find an optimum Solution
Once you discover why you are getting angry or what is the root cause of your anger you can easily figure out how you can cope up with it. If you are feeling lost you can even visit a mental counsellor or get proper advice about how to cope up with it.
Suppose if you figure out that your anger’s root cause is your toxic job environment. Once, you find it out you can easily figure several optimum solutions – you can either change your job, you can change your toxic team, you can apply for some other field work. Similary, if you find out your anger is caused due to negative people you can easily chose few optimum steps of removing them from your life, do not get in touch with them frequently, you can advise them not to behave in a negative manner once or twice.
These are just small mere examples of how to find a possible optimum solution once you figure out what is the root cause for your anger.
Take a Break
In this fast-moving era, everybody has become so busy that no matter has “ME” time. Due to this everyone’s anxiety, stress levels and concerns are at peak levels. These all factors can also act as a great catalyst for anger.
You must often see someone who gets angry very quickly, easily and very frequently. This generally happens with almost everyone these days because of the high moving fast lifestyle. You can easily conquer it by simply taking a short break just to discover yourself or go on a small vacation with your near and dear ones.
While on vacation please do not focus to think about work or any pending request because it might disturb your mental state during your leisure time. Just opt to have a 3-4 days short break in a quarter to spend time with your family members, friends exclusively.
Meditate
This is the best gift which you can present to yourself. If you are someone who gets anxious, angry, agitated, stressed very quickly meditation is the best way to overcome those factors.
Meditation is very important here because it invites you not only to witness anger, but also to get to know and make friends with yourself. It gives you a midpoint between expressing anger and repressing it, a place where you can voice your feelings with awareness and acceptance. Meditating daily for at least 15 minutes to 30 minutes can becomes a boon for you. You can easily witness changes in yourself in few weeks after you start practicing meditation on regular basis.
Meditataion can strengthen areas of your brain responsible for memory, learning, attention and self-awareness. Over time, mindfulness meditation can increase cognition, memory and attention. It can also decrease emotional reactivity, stress, anxiety and depression.
Be Fit
Regularly exercising and following a fitness plan and routine can immensely help you to release stress and lighten your mood.
Exercising reduces blood pressure and releases endorphins into the bloodstream which increases feelings of contentedness. Stress physiologist Nathaniel Thom stated, “exercise, even a single bout of it, can have a robust prophylactic effect” against the buildup of anger.
According to psychologist Kelly Wilson in her book “Things Might Go Terribly, Horribly Wrong,” hundreds of studies have demonstrated that exercise reduces anger that is the result of frustration by burning off excess energy and releasing powerful endorphins that can help in altering mood.
We are very busy in our daily life but taking out 30 minutes to exercise and involve in fitness activities is easily possible for everyone. Which is almost equal to just 2% of your time in a day. You should at least devote this time to your mental health.
Hydration and Nutrition
Drinking lots of water improves your physical health in all sorts of ways.
A steady supply of water keeps your circulation flowing smoothly, aids with digestion and weight loss, eases joint movement, and helps your body absorb the nutrients in your food, just to name a few benefits.
ResearchTrusted Source also shows that water is important for maintaining your mental health. Dehydration may increase your risk of anxiety and depression, among other unhealthy mental states.
The same case is with healthy and nutritious foods. If you will dump garbage in your stomach your thoughts and behaviour will start responding like it in a short period of time. Similary, if you treat your body as a worship place and have healthy diet and follow a nutritious plan chart you will soon start to realise how it’s greatly affecting your mood.
Eat plenty of dopamine-building foods, such as fish, poultry, eggs, and leafy greens. Increase intake of omega-3 fatty acids, found in fish, flaxseed, chia seeds and walnuts, to help fight off feelings of anxiety, anger and depression. You can also prinkle in magnesium-rich foods, which support sleep.
Follow a Routine
The biggest mistake which you can do in your daily life is by not following a routine. If you are not following a routine very soon you will be going to get piled with thousands of work load at time which could have easily been sorted out and get done if you would have followed a proper routine and time table. This can happen with anyone whether you are a student, professional, houseworker or anyone. Each and everyone should follow a strict timetable.
Make a timetable for next day before you go to sleep. Keep all your important and productive work during morning hours because usually you are filled with high energy during that time.
You can distribute even slots for all your works and you will see how easily your all work is getting done when you are making, planning and following a routine.
You can never complete a 20 hour task in one day. Instead maintain consistency and devote 2 hours each day for that task. Soon in the matter of 10 days it will get completed easily.
It is also advisable to do small consistent stuffs rather than aiming for huge and big pile of work at same time.
Spend Time with Yourself / Solo Trip
“The stress of work and daily demands can distract us from what we find to be actually meaningful and interesting,” says Dr. Tamara McClintock Greenberg, a San Francisco-based clinical psychologist and author of Psychodynamic Perspectives on Aging and Illness. Thus, taking a break from the daily hustle and bustle is essential for your mind to relax, recharge and rejuvenate.
Spending time with yourself should be a mandatory part of your life. You should at least go on a solo trip once in a year. The main rule which you should keep in mind is that DO NOT carry your work thoughts, family and relationship thoughts or any sort of stress while solo travelling.
Go on a solo date for 3-4 days and once you come back you will find out how much relax and refreshed you are feeling. Your anger level will automatically sprress down and you can again start with a new freshness.
Solo trips are a great proven method to find yourself, to understand yourself and know yourself. We asd a human being often easily judge other, comment don’t hem but forget to reflect on ourselves. Solo travel can become a great medium to reflect on ourselves. We can try to figure out whats lacking inside us, whats making us anxoious, angry, jealour, envious or sad.
Solo travel has thousands of benefits and this is the best thing which you can gift it to yourself. Taking care of yourself in the distress times is crucial, and you can improve it by taking your first solo trip. Since it is going to be you on the way of your journey, all your senses get alerted. And you assume full responsibility for your life. It helps you understand and celebrate life in many ways.
Read Motivational and Inspirational Books
Try reading quality and self-help books for at least 30 minutes to 60 minutes per day. You can opt to choose spiritual books, non-fictional books, inspiring, self-development and self-help books.
You won’t believe it but trust me, a single good book can change your whole life. Just make sure while you are reading there is no disturbance around you and try to minimise all sorts of distractions.
This way you will be able to replenish your focus, become more meditative and improve your concentration power.
There are tons and tons of anger management books by super and great author. You just need to find out one and give yourself at least 30 minutes daily to read it out and understand it. Once you start getting interest towards the book you will automatically start applying those principles in your life and soon you will be able to manage your anger in a great and effective way with much ease.
Music
Patients indicated that music therapy led to a decrease in stress, anger, and frustration. That research study suggests that music therapy can shift coping skills from mainly aggressive behavior to general acceptance.
Music therapy and it’s interventions have been proven to help reform clients with anger management issues or other disorders. Anyone who struggles to control their anger or has a disorder that may hinder emotional regulation could benefit from music therapy.
Lyrical analysis, writing lyrics, dance, and movement performance, or any other music therapy interventions commonly used to help clients with anger management issues could produce positive results.
Write / Maintain a Journal or Diary
No matter what, always try to maintain a personal journal or diary in which you can jot down your thoughts.
It has been seen than writing your thoughts which are specially relatable with your stress, anger and irritation can actually make you feel good and relived. Try doing this part today itself. Just own a small diary and keep writing your thoughts and daily views. You will realise this very immediately that writing down something can actually help you to feel more relaxed and manage your anger issues.
Keep posters and banners in your work cubicle
You must heard of “sub-consious mind”. If you keep repeating something or keep watching something everyday or everytime it auto suggests you sub conscious mind to behave in that particular way.
It’s like a command which you are giving to your brain and suggesting to follow in that particular fashion.
Keep good, positive, and relaxing motivational posters in your workspace, cubicle or in your room where you can see them at least twice or thrice a day. Take out 1 minute of your time and read them either verbally or mentally. This way if you will at least say “Stay Calm” twice or thrice a day soon your subconscious mind will alert your brain to process it in that particular way. This is the magic of your sub-consious mind.
So keep posters, banners, motivational thoughts and relaxing quotes in your area and do give them a glance at least twice or thrice everyday.
Talk
“Sharing is Caring” you have always heard this proverb. Similarly, if we hare our mental thoughts, views and words with anyone trustworthy we feel lighten everytime.
When you are feeling angry or anxious it’s always better to keep quite and be yourself first. Once your anger decreases you should try to talk to someone whom you trust and who is very close and affectionate to you.
Share your feelings with them and you will notice after sharing you will feel so good and your head and soul both will be relaxed.
There is a word that captures how talking helps—catharsis. Talking leads to a catharsis, which means a feeling of relief. The charged feelings within us become less charged. Nothing has changed that caused the suffering in our lives, but talking has drained off some of the pain, anger and this brings relief.
Gratitude
Gratitude is the compulsory part of everyone’s life. Always be gratitude for all the amenities or facilities you have. Keep noting them in your diary that what all things are there which makes you feel blessed and happy.
When you are feeling angry just try remembering the positive side of everything and start expressing gratitude for those points.
You will see how soon your anger will replenish and you will start feeling good.
When we express gratitude, our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, and they make us feel ‘good’. They enhance our mood immediately, making us feel happy from the inside.
Try expressing gratitude for small things like how blessed you are to get fresh air, how blessed you are that you woke up in the morning, how blessed you feel to have food, water clothes. Infact, how blessed you are that you have got a network connectivity through which you are able to read this blog post. Try expressing gratitude in small small things and you will notice that how your life is changing.
Express
Last but not the least. Express your thoughts. Whether you express your thoughts to your close and ndear ones, best friends, parents, spouse just try expressing them.
Once your anger gets cooled down reach out to them and express how you feel. If you are not getting someone it’s absolutely fine. Simply stand in front of a mirror and express your thoughts to yourself only.
You will feel superb and this can really control and bring a great change towards your anger management phase.
Try these mentioned steps and soon you will start realising how you are able to manage anger. Try these steps everydayay for at least 3 weeks and you will start to notice the changes within yourself.
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