Anger is an intense emotional response. If you’re experiencing overwhelming rage, it could be damaging your mental and physical health as well as your relationships with others. Uncontrolled anger can be indicative of underlying problems, such as anger management issues or mental disorder. It’s important to control your emotions and calm yourself down for your own sake as well as for the sake of those around you. Check these six ways to control your anger.
TAKE A BREAK AS SOON AS YOU GET ANGRY
Take a break as soon as you realize that you’re angry. You can take a break by stopping what you’re doing, getting away from whatever is irritating you. Getting away from whatever is upsetting you will make it infinitely easier to calm down. You do not have to respond to a immediately.
If you are angry at work, go to a room or stop outside the office space for a moment. If you are upset at home, go to a single space in the house such as bathroom. You can also go for a walk or a walk with someone that can help.
USE DEEP BREATHING TECHNIQUES
Breathe deeply. If your heart hammers with rage, slow it down by controlling your breathing. Deep breathing is one of the most important steps in meditation, which can contribute to controlling emotions. Even if you do not fully “meditate,” using deep breathing techniques can offer similar benefit.
Count to three as you inhale, hold the breath in your lungs for three more seconds, and count to three again as you exhale. Focus only on the numbers as you do this. Be sure that each breath in fully fills your lungs, causing your chest and belly to expand. Exhale fully each time, and pause between the exhale and the next inhale. Keep breathing until you feel that you have regained control.
IMAGINE YOURSELF IN A HAPPY PLACE
If you’re still having a difficult time calming down, imagine yourself in a scene you find incredibly relaxing. It could be your childhood backyard, a quiet forest, a solitary island or even in an imaginary land – any place that makes you feel at home and peaceful. Focus on imagining every detail of this place: the light, the noises, the temperature, the weather, the smells. Keep dwelling on your happy place until you feel completely immersed in it, and hang on there for a few minutes or until you feel calm.
PRACTISE POSITIVE SELF-TALK
Practise positive self-talk. Changing the way that you think about something from negative to positive (known as “cognitive restructuring”) can help you deal with your anger in a healthy way. After you have given yourself a moment to calm down, “discuss” the situation with yourself in positive and relieving terms.
ASK A TRUSTED FRIEND FOR SUPPORT
Ask for the support of someone you trust. Sometimes sharing your concerns with a close friend or confidant might help you vent your anger. Clearly express what you want from the other person. If you just want a sounding board, state at the beginning that you don’t want help or advice, just sympathy. If you’re looking for a solution, let the other person know.
SEE THE INCIDENT IN A HUMOROUS LIGHT