How can I learn to better manage my anger?
Last Updated: 05/07/2019 at 2:33pm
Anna Pavia, psicologa psicoterapeuta psychotherapist psychologist counselor
Licensed Professional Counselor
I feel my work as my personal mission and I love it. My work with clients is nonjudgmental, supportive. I am a very good listener. I use several approaches. Amo il mio lavoro.
Top Rated Answers
If you have a hot temper, you may feel like it’s out of your hands and there’s little you can do to tame the beast. But you have more control over your anger than you think. You can learn to express your emotions without hurting others—and when you do, you’ll not only feel better, you’ll also be more likely to get your needs met.
What I do is when I'm angry, I count to 10, walk away from my conflict, and then I write down what happened in a journal. Later once I've cooled off I go back and look at what I wrote and reflect and it makes me realize I get angry over silly things! My anger has become so much more controllable since then.
Accept that the anger you feel is a natural reaction, but the way you let it impact your life and the lives of others is up to you. I always try to put any of my emotions in perspective, particularly my anger. Counting to ten and slowing my breathing is also very helpful to calm myself in the moment.
I am reading NHS Controlling anger leaflet . Anger is a feeling but to harm yourself or others isn't normal. There are ways to manage. Everyone is different so different methods applies to different people in this world. One is you can relax so much, be calm, enjoy you love to do, talk with people, never feel alone, divert your mind, to gain peace -learn to forgive people and walk away to those who hurt you. That's all I can say hope this helps you.
"You can enjoy anything for ten seconds" If you count up to the number ten, it may help to ease your temper and make it more controllable.
What I usually do whenever I feel angry is to let my stress out in some way or form that is safe, not just for me but for others as well. What I do first is I try to catch my breath/breathe calmly. Breathing helps me clear my thoughts and helps me analyze the situation better. This helps me think of a "good" way to approach my problem and to put out an appropriate response. This whole process is definitely not easy, but I do think it is worth a try, and with enough practice it can surely help with anger management.
There's multiple ways that you can try to manage it and one way is to do breathing exercises and most commonly, remove yourself from the place or people who cause your anger bursts. Seeing a counsellor may also help as they can refer you to CBT (Cognitive Behavioural Therapy).
Anger comes from within as would the control of it. Practice leads to perfection; try anger management courses
The idea is to figure out what is triggering that anger and how to deal with that trigger. In order to deal with that anger you have to deal with the trigger 1st.
You can take your anger out in so many healthy and better ways. For instance, draw out your anger, write about how you feel and throw it away, dance it out, etc etc.
You can join special anger management classes for that. Personally, I count to ten real slowly to match with my heartbeats or pacing of breaths. Simple easy breathing is also a helpful technique!
Think before you speak. In the heat of the moment, it's easy to say something you'll later regret. ... Once you're calm, express your anger. ... Get some exercise. ... Take a timeout. ... Identify possible solutions.
The best way I have learned about dealing with anger, is to breath, slowly and meaningfully. We all deal with highly frustrating situations and sometimes it's out of our control. What's important to notice if it's something you can or cannot control, when it happens. If it's something you can control, what can you do to help fix or deal with the next time you get angry. For example, If you're angry because maybe a co-worker, did something wrong and made it 10 times worse. Talk to your co-worker. It's best to talk to him in a calm and collected matter. Explain it to your co-worker, why it made you upset and show him in a friendly way, how to do it correctly. If it's something you cannot control, for example. Someone, cutting you off on the freeway and almost hitting you. Do you're breathing exercises and accept you had to control in that situation and you are still safe. Think about the person, that did that to you. Why that person would do something about that. He could be late, stressed, and/or emotional, even if it's not true. I hope this helps, the next time, you feel anger.
You can learn to better manage your anger by getting support from people you know or learning it from different resources you have that you think can help you.
Breathe in deep and think even just for 5 seconds , is it worth it? If it is a person you are angry with, think what could have possibly made him do what he did? Try putting yourself in their shoes. More importantly, be aware of yourself, it is crucial that we learn to choose our battles. The world is cruel and it will not stop giving you crap , so if you choose to react to every single thing it throws at you , you will lose and it will forever rain on your parade. Just remember to breathe.
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