Anger is a mental state that ranges from simple annoyance to extreme anger. For example, sometimes you are upset by what your friend said, but not so much that you even bring it on yourself. And many times, your friend has continued his behavior and hurt your feelings. You have run out of patience, and instead of controlling your anger, you have become angry and aggressive toward him and regretted it immediately. You have always had this question: how can I not get angry?
Getting angry is an emotion that we should think of ways to control instead of suppressing it. Anger, like other emotions, carries a message. This message may mean the existence or emergence of unfortunate, unfair, or threatening conditions for you. If your reaction to such situations is anger or extreme anger, your emotional message will never reach the audience.
But don’t worry. Anger management is easier than you think. Contrary to popular belief, anger is a normal and healthy emotion. But it becomes unhealthy when it happens every minute or the control of the situation is out of our hands.
The idea that we all have anger management is to learn how to suppress it. In fact, instead of suppressing it, we should think about the cause of our anger. After discovering the causes of anger and the appropriate tools to manage it, we will be able to control it better.
By controlling our anger, we will not only feel better, but it is more likely that the people around us will meet our demands. Also, by controlling anger, we can better manage the adversities in our lives and move towards strengthening our relationships with others.
Find out the root cause of your anger.
Usually, anger is rooted in issues we have seen and learned from others in childhood. For example, we have seen our parents or classmates fighting a lot. Exposure to shocking events or a high-stress level will make us more vulnerable to anger.
To express anger, you need to communicate your true feelings in the right way. Ask yourself, what is my purpose in getting angry? Do I want to hide my shame, insecurity, hurt, embarrassment, and other feelings from those around me? If, in emotional cases, your usual reaction is anger and anger, then the answer is yes.
Signs and symptoms of anger.
Anger does not happen suddenly. Physical signs in the body warn you of such a moment. Knowing these signs allows you to manage your anger before it gets out of control.
- Teeth grinding
- Feeling hot and sweaty
- Breathe faster
- Getting a headache
- Walk briskly
- Difficulty concentrating
- Increase in heart rate
- Shoulder stiffness
Are you one of those who blame external factors for your anger? For example, selfish actions from others or situations that make you helpless? This problem is mostly due to your misunderstanding regarding the issue you are facing. Let us explain further. Check the list below and determine which of the misconceptions you are dealing with:
- Overgeneralizing: Saying things like, “You always bother me,” “You don’t pay attention to what I want,” “Nobody respects me,” and so on.
- Too much emphasis on “should” and “shouldn’t”: having a dry view of issues and getting upset because of the disruption of such order.
- Isolation and jumping to conclusions: you think you know all the thoughts and feelings of others. As long as you believe they are intentionally trying to upset you, ignore your wishes, or disrespect you.
- You look for excuses: Regardless of the positives, you look for a reason, however small, to be upset and upset.
- You blame others: Instead of taking responsibility, you point the finger at others when something wrong happens.
Everyone has some misunderstanding. You can find the reasons for your anger and take a step forward by spending time.
Ways to reduce anger.
After you understand the signs and symptoms of your anger, you can immediately act to suppress it and not let the control of the situation get out of your hands. There are many ways to control anger. Here are some things to help you:
- Breathe deeply: Breath deeply and slowly to deal with the increased tension in the body.
- Exercise: A brisk walk around the house is the best way. By doing this, the tension accumulated inside you will be emptied, and you can deal with the problem with a more relaxed mind.
- Use your senses: Use the calming power of your five senses. For example, listen to music, imagine yourself in an exciting place, and drink water.
- Massage your body: for example, massage your shoulders, neck, and head to relieve tension in these areas.
- Count to ten: If you focus on counting numbers, you allow your logic to override your emotions. Do this until you regain your composure.
When anger comes to you, ask yourself questions about the reason. For example, ask if it is worth getting angry about the issue. Is it worth ruining my day? Is it worth my time? What is the alternative solution to this problem? Questions like this will help you to put aside your temper when you are angry, get answers quickly, and certainly increase your value in the eyes of others.
Proper ways to express anger.
If there is a genuine reason to vent your anger, then do it in the right way. When you continue to argue with other people respectfully, then anger becomes a handy tool to get your way. But in this way, always remember a few points:
- Make justice your priority. It is normal to be upset with someone. But if you do something unfairly, you will soon lose your relationship with others. Behaving reasonably is respect for the other party and a practical step towards solving the problem.
- Make your relationships a priority. Maintaining relationships should be more important to you than anger to win.
- Focus on the present. When angry and fighting, it is easy to delete old accounts. Instead of wasting time, it is better to go straight to the main problem and think of a solution.
- Be forgiving. If someone can’t or doesn’t want to show selflessness in the middle, solving the problem becomes difficult or even impossible.
- Know when to stop arguing. When you can’t agree, build on the status quo or ignore the issue.
In addition to the above, you can implement your innovative solutions depending on the situation.
Time to see an anger management specialist.
If you’re still losing control, having trouble with rules and regulations, or making others uncomfortable after trying the above solutions, it’s time to see a professional. There are many anger management professionals, classes, and programs available. Asking for help shows self-respect and respect for those around you. You often travel with people like yourself on this path to solve your problem.
Direct feedback and anger management techniques have many benefits. If you have an anger problem, we hope we have answered you to some extent in this post. You can always contribute to a better life by sharing your experiences with others.
What is anger?
Anger is a mental state that ranges from simple annoyance to extreme anger. It’s an emotion that carries a message, possibly indicating the existence or emergence of unfortunate, unfair, or threatening conditions for you.
What is the root cause of anger?
Usually, anger is rooted in issues we have seen and learned from others in childhood. For example, we may have seen our parents or classmates fighting a lot. Exposure to shocking events or a high-stress level will make us more vulnerable to anger.
What are the signs and symptoms of anger?
Signs and symptoms of anger include teeth grinding, feeling hot and sweaty, breathing faster, getting a headache, walking briskly, difficulty concentrating, an increase in heart rate, and shoulder stiffness.
What are some misconceptions that can lead to anger?
Misconceptions that can lead to anger include overgeneralizing, too much emphasis on “should” and “shouldn’t”, isolation and jumping to conclusions, looking for excuses, and blaming others.
How can anger be reduced?
Anger can be reduced by breathing deeply, exercising, using your senses, massaging your body, counting to ten, and asking yourself questions about the reason for your anger.
What are the proper ways to express anger?
Proper ways to express anger include making justice your priority, making your relationships a priority, focusing on the present, being forgiving, and knowing when to stop arguing.
When is it time to see an anger management specialist?
If you’re still losing control, having trouble with rules and regulations, or making others uncomfortable after trying the above solutions, it’s time to see a professional. There are many anger management professionals, classes, and programs available.