But not all anger issues are that serious.
Managing anger doesn’t mean never getting angry.
Anger management is a skill that everyone can learn.
Verywell / Cindy Chung
Even if you think you have your anger under control, theres always room for improvement.
Thisanger quizwas medically reviewed by Rachel Goldman, PhD, FTOS.
They are based on the notion that your thoughts, feelings, and behaviors are all connected.
(Cognitive behavioral interventions are also taught in anger management therapy.)
Your thoughts and behaviors can either fuel your emotions or they can reduce them.
The best method for managing anger is to create an anger management control plan.
Then, you’ll know what to do when you start feeling upset.
The following are 11 strategies to manage anger and to include in your anger management control plan.
You might decide to structure your day differently to help youmanage your stressbetter.
Or, you might practice some anger management techniques before you encounter circumstances that you usually find distressing.
Doing these things can help you lengthen your fusemeaning that a single frustrating episode wont set you off.
In these cases, you might proceed by changing the situation rather than changing your emotional state.
In these situations, it makes sense to work on tackling your emotions and calming yourself down.
Perhaps you go from calm to furious in a heartbeat.
But there are still likely warning signs when your anger is on the rise.
Recognizing them early can help you take action to prevent your anger from reaching a boiling point.
Think about the physical warning signs of anger that you experience.
Perhaps your heart beats faster or your face feels hot.
Or, maybe you begin to clench your fists.
You also might notice some cognitive changes.
Perhaps your mind races or you begin seeing red.
Learn to pay attention to how you’re feeling and you’ll get better at recognizing the warning signs.
When a conversation gets heated, take a break.
Leave a meeting if you think youre going to explode.
Go for a walk if your kids upset you.
A time-out can be key to helping you calm your brain and your body.
You aren’t able to have a productive conversation orresolve conflictwhen youre feeling really upset.
you’re free to rejoin the discussion or address the issue again when you’re feeling calmer.
Its important to note, however, that venting can backfire.
A common misconception is that you have to vent your anger to feel better.
But studies show you dont need to get your anger out.
Smashing things when youre upset, for example, may actually make you angrier.
So its important to use this coping skill with caution.
It’s unfair to use them as your go-to sounding board.
Get in a Quick Workout
Anger gives you a rush of energy.
Regular exercise also helps you decompress.
Focus on the Facts
Angry thoughts add fuel to your anger.
Thinking things like, I cant stand it.
This traffic jam is going to ruin everything, will increase your frustration.
When you find yourself thinking about things that fuel your anger, reframe your thoughts.
Sometimes, there will be traffic jams.
Focusing on the factswithout adding in catastrophic predictions or distorted exaggerationscan help you stay calmer.
Distract Yourself With a New Activity
Ruminating about an upsetting situation fuels angry feelings.
Telling yourself Dont think about that, isnt always successful.
The best way to mentally shift gears is to distract yourself with an activity.
Do something that requires your focus and makes it more challenging for angry or negative thoughts to creep in.
Find something to do that will keep your mind occupied enough that you wontruminate on the things upsetting you.
Then, your body and your brain can calm down.
Breathe and Relax
There are many different anger management exercises that involve relaxation.
The best part is, both exercises can be performed quickly and discreetly.
Its important to note, however, that relaxation exercises take practice.
But with practice, they can become your go-to strategies for anger management.
Butacknowledging underlying emotionscan help you get to the root of the problem.
Then, you could decide to take appropriate action.
When you’re honest about your feelings, you’re more likely to sort out the issue.
Responding in anger usually doesn’t accomplish anything except pushing people away.
Think about objects that help engage all your senses.
Include things that you know will help you remain calm.
You also might create a virtual calm-down kit that you’re able to take everywhere.
These are things that you’ve got the option to call upon when needed and are more portable.
Why Manage Anger?
Anger is an emotion that can range from mild irritation to intense rage.
While many people categorize anger as a solely negative emotion, it can be positive.
Angry feelings may spur you to stand up for someone or they may lead you to create social change.
But when left unchecked, angry feelings can lead toaggressive behavior, like yelling at someone or damaging property.
Why Do I Get Angry So Easily?
Some mental health problems can be linked to anger management issues.
It’s important to uncover any mental health issues that could hinder your ability to manage anger.
Start by talking to a physician about your mood and your behavior.
A physician will verify you dont have any physical health issues that are contributing to the problem.
A doctor may refer you to a mental health professional for further evaluation.
For more mental health resources, see ourNational Helpline Database.
Your words might cause lasting damage to your relationships or even end them altogether.
Talk to your doctor about your anger management issues if you need more assistance.
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