Anger is a completely natural human response. But when it’s uncontrollable it can have serious consequences for you and others. If you find yourself flying off the handle more often than you’d like. We’ve got some ways to help you learn how to deal with anger.
Feeling angry is something that we experience almost every day of our lives. but usually not to a serious degree. Anger is completely normal and natural, even healthy. And it’s not something that we need to manage until it starts getting out of control. Therefore, learning how to deal with anger is a tool that we should all have. To save us from hurting others and ourselves.
10 Tips on How To Deal With Anger
If you find that you’re constantly feeling angry or lashing out at those around you. You may need some tips to keep it under control. We’ve got some coping strategies that you can find the next time. To feel your temper spiraling out of control to help bring back down to a reasonable level.
Here’s a Video on Control Your Anger by these 10 Techniques | How to Control Anger Tips
#10: Take A Moment to Think
Anger is a very quick emotion and if you’re someone who experiences it often. You’ll know just how fast you can go from zero to 100. When we’re in a rage and not seeing things clearly. It can be easy to lash out at people and say things that we end up regretting later.
Make a point of taking some time to really think about what you’re saying before you say it. Rather than just flying off the handle and yelling at someone. Play it over in your head and think about whether or not it could be just an angry reaction.
#9: Look For Solutions on How To Deal With Anger
When we get angry it’s almost as if we get blinders on. And are unable to see anything else except our rage. At this point, we focus on the thing that’s made us angry rather than looking at how we can fix it.
Think about what has made you angry and then think back to the cause of it. Is there a solution that you can come up with? Not only will this reduce the likelihood of you getting angry over the same thing again. It’s also a good distraction that allows you to turn your bad mood into something constructive.
#8: Do Some Exercise on How To Deal With Anger
Exercise is a natural wonder and there aren’t many things it can’t cure. But for angry outbursts, it’s especially great. Studies have shown that even a “single bout” of exercise can be a cure for anger. And there are many others like it that all agree.
When we exercise we’re able to work off this excess energy that occurs when we’re angry. In addition to that, you’re also able to think through some things alone, clear your head, and calm down. Next time you feel angry, take yourself outside and go for a walk or run and feel the instant distance.
Here’s a Video on Workout for When You’re Angry
#7: Let Go and Don’t Hold Grudges
This is a tactic that may take some work, but holding onto grudges and past grievances are sure ways. To ensure your anger problem never goes away. If you’re constantly getting angry at everything and everyone. There’s a good chance the issue is related to something in your past.
It may be advisable to seek out therapy or speaking to a counselor who can help you look at issues from your past. That way, you’ll be able to let go of any grudges that are plaguing you. By staying mad at someone, it’s not helping you in any way. And it has no effect on the party you’re angry at so it’s a pointless exercise.
Here’s a Video on Forgiveness & Letting Go of Grudges
#6: Give Yourself A Time Out
It’s not just kids who get sent to the time-out corner. As many adults should be spending some time there as well. If you feel your anger rising or are about to lose your temper completely. Remove yourself from the situation and take a moment to yourself to compose your feelings.
Better yet, if you know certain times of the day are bound to be stressful for you. Make sure you take these timeouts before your stress levels get too high. You’ll be able to reset and start again at a calm place before you lose your temper. This one can be especially helpful for parents as it prevents your kids from experiencing a serious anger outburst.
#5: Watch Your Phrasing
Sometimes the way that we talk to ourselves or others when we feel angry can do a lot of damage. In this case, we tend to blame others for things that have gone wrong or caused the feelings of anger. A simple change of phrase can solve this. And ensure that you don’t hurt anyone’s feelings or deliver misplaced blame in anger.
Rather than statements like “You did…” try instead to say something like, “I feel upset that…”. Blaming someone else for your feelings may just incite feelings of anger in them and nothing will be solved. You need to take responsibility for your feelings and avoid blaming others for setting you off.
#4: Calm Down and Express How You Feel
Once you’ve been able to calm down, use this time to explain what made you so angry in the first place. It’s not going to be helpful having this conversation when you’re in the middle of an anger episode so wait until you’re calm and it will be more effective.
Often times, anger isn’t really about anger at all but rather it stems from another emotion. Look at what caused the anger outburst and explain that you were hurt/scared/sad which led to feelings of anger. People will be much more understanding if you can calmly explain where you are coming from and that you are trying to work on your feelings of anger.
Here’s a Video on How to Process Your Emotions
#3: Meditate and Mindfulness on How To Deal With Anger
Meditation is useful for so many things, but it can be particularly helpful for those prone to anger. During meditation practice, you learn to compose yourself and focus on what’s happening at the moment. When we feel angry, we are usually not living in the moment and instead fixating on something that happened in the past.
Spending just 10 minutes a day practicing meditation will be all you need to rely on this powerful technique. It’s like a skill that needs to be developed but after a few weeks, it will help greatly in reducing anger. Studies have shown meditation to be beneficial for anger, depression, and anxiety, so it’s a skill worth learning.
Here’s a Video on Short Calming Mindfulness Meditation to Clear the Clutter in your Mind
#2: Turn the Situation Into Humor
Sometimes we need to not take things so seriously, and if you feel that an anger outburst coming on you might need to look at it differently. Try to lighten the mood if it’s suitable to and turn the anger into a joke instead, avoiding sarcasm though.
The tension that builds up when we’re angry can be diffused with laughter so if you’re able to make light of it then you should. Eventually, you’ll learn that a lot of things that previously made you angry need not be taken so seriously and can even be seen as something humorous. It’s a powerful change you can make that could completely alter your outlook on things.
#1: Ask For Help on How To Deal With Anger
Anger is a completely normal human emotion and one that most of us experience to some degree each day. However, if you feel that your anger is getting out of control and no amount of helpful techniques is making it better, you could benefit from therapy.
Anger management is a very popular technique and one that’s been developed to help people learn their triggers and learn how to adjust their reactions. There’s no shame in seeking out help to try and cool your anger, and you’ll ultimately live a better life because of it.
How To Deal With Anger: Control Your Anger Before It Controls You
Although anger is a completely normal emotion, it’s also one that’s fraught with consequences. When you’re unable to control your anger so that it doesn’t hurt you or others, you’ve gotten to the stage where your anger has begun to control you.
There are some serious consequences that can occur from anger issues, including hurting others, getting into trouble with the law, and saying things at your workplace that could get you fired. There’s no need to let this emotion control you but if you don’t make changes to fix it then this very well could be the case.
If you feel that you might be at this point, it’s best to seek out professional help. There are many others who experience anger management problems and a whole range of resources that can help, so seek out assistance before your anger takes control of you any further.
