10 Anger Management Strategies to Help You Calm Down
Several issues, such as saying regrettable things, domestic violence, yelling at your children, threatening coworkers because of workplace anger, sending careless emails, experiencing health issues, or even using physical force, might arise from an inability to control your anger. However, not all Anger Management problems are that severe. Instead, your anger might involve thinking about upsetting events, getting into road rage and frustration in traffic , or venting about work.
Anger Management Strategies:
Along with our best psychiatrist in Delhi, their practice in Cognitive Behavioral Therapy for Anger has been shown in numerous studies to be effective. This method of therapy is related to your thinking and behavior. They are predicated on the idea that your anger triggers, anger symptoms, thoughts, feelings, and behaviors are all linked. (In anger management therapy, relaxation techniques for anger are also taught.)
At Mindsage, with our stress management counselling service, we regularly encounter people who struggle with anger. I often explain to people that there are both constructive and unconstructive ways to manage anger and that anger management is a skill that we can all develop.
Ready to get your anger under control? Start by considering these 10 anger management tips:
1- Develop a Calmness Cultivation Plan
If you have difficulty maintaining your composure, developing a plan to encourage peace can be really beneficial with anger management. Keep this strategy handy, possibly in a little journal or a note on your phone. Then, when you face a stressful scenario, turn to your strategy.
This method may feel awkward or forced at first, but in the end, it will result in more informed decisions and a more harmonious connection with your emotions.
2- Determine Your Peace Level
When you sense agitation rising, the first step of anger management is to recognise and acknowledge it inside yourself as soon as possible. Once you’ve acknowledged your situation, you may choose how to regain your composure.
Consider sharing with someone you trust and can openly interact with about mindfulness for anger, such as a partner or friend. “I notice I’m feeling unsettled right now.”
It also helps to determine if you are calm or stressed. You can use this peacefulness meter to rate yourself from 1 to 10, with 1 being extremely upset and 10 being fully calm in your anger management scale.
3- Take a walk around
One of the best things for anger management and to stop your anger from aggravating is to take a walk. Leaving the situation and moving into a new space helps your anger explosions and nerves to calm down. Which all in all reduces the anger. From taking a walk, riding your vehicle or exercising your limbs, lets your brain relax.
4- Ask yourself if you have an unfulfilled need
Your unpleasant emotions may arise in reaction to an unfulfilled need. You can ask yourself, “Is there something I need right now to feel safe, calm, or balanced?” You may need to feel understood, have more time, or feel independent. When you identify a need, you can remedy the situation by meeting it and this ultimately helps with emotional regulation and anger management.
5- Switch to smiling and practice your speech
While it’s not easy to suppress anger, a change of mood can do wonders. When you try to laugh, meet someone, or do something that makes you happy, it helps in diffusing your anger. We often tend to say bad things or words to people just out of anger. To prevent this while doing anger management, try to rehearse what you are about to say just to avoid the same reaction the next time.
6- Engage in active empathy:
Perhaps the previous tactics aren’t allowing you to get your impulse control and insights into your feelings, and you’d like to get rid of them as soon as possible. Then it’s time to engage in empathy and do anger management in a different way.
When you are feeling negative thoughts, your mind will default to certain ways of thinking. Your thoughts will most likely focus on blaming someone else, making the situation worse, criticising the other person, claiming entitlement, or assuming malice.
To practise anger management and adaptive thinking, consider assuming positive or neutral intent from the other person/party concerned.
If you return home to a kitchen full of dishes from your flatmate, you may think, “They probably forgot to clean the dishes because they were having so much fun and didn’t mean any harm.”
You can do anger management quickly and disperse your negativity by actively engaging in an empathy-driven mental pattern.
What does it lead to?
No matter what is happening in your life, it is always advised to take things slow and be positive. A good thought process and mindset helps with anger management and in avoiding circumstances where you get angry at people or situations. You should consider your health as the top priority. If you still somehow think you are not able to control your anger, try some healthy ways or see a doctor. That way it will be easy for you to fight against this emotion that bothers you.
7- Use laughter to reinterpret:
Humor can be a strong tool for anger management, changing your feelings about a situation and tapping into the knowledge that comes from a detached viewpoint.
If you see yourself becoming agitated, for example, try to perceive the event through a hilarious lens. What would the premise be if someone created a comedy sketch about what was happening?
If you can laugh at your predicament, you may be able to gain perspective and pull yourself out of the wrath spiral.
8- Listen to soothing music and redirect your anger into an activity:
The best thing about music is that it takes you to a state of relaxation. With this in mind, you’ll know what to do next. Turn up your sound system and play some soulful songs. Listen to the tunes that make you joyful. Doing so will help you with anger management and forget about your anger quickly.
Engage in something productive to let off steam. Dance or run, try kickboxing or jumping rope. Gardening, creating poetry, and spending time with children may all be quite inspiring. Simply engage in anything that piques your attention. Don’t allow your anger consume you; instead, burn it out and do anger management in a productive way.
9- Double inhalation and long exhale:
This is a breathing method for calming your heart rate that both people and dogs use while sleeping.
You inhale twice before exhaling slowly and deeply.
When you’re upset, try ten of these breaths, you’ll definitely feel better and anger management doesn’t feel like a big task.
You can see Ally Boothroyd explain this breathing method here.
10- Progressive muscular relaxation:
One further approach for anger management is to try gradual muscular relaxation.
Sit or lie down, then close your eyes. Focus your attention on your feet. Squeeze and grip your feet as tightly as you can for five seconds, then release them totally for 10 seconds, letting go of any stress.
Repeat the clench and release motion on your calves, thighs, glutes, stomach/chest, shoulders/arms, fists, and face.
If you need professional support or looking to book consultation for anger management issues:
We at Mindsage, are honored to help you navigate your relationship with your emotions with the help of our best psychiatrist in Delhi. Please understand that all content found on this blog is not to be considered professional medical advice.
You can book a session with a therapist specializing in anger management and handling your emotions today.
