Keeping your temper aside can be a challenge. Use simple anger management tips to keep you in control. Do you get angry when someone gets in the way while you drive? Does your blood pressure rise when your child refuses to cooperate? Anger is a normal emotion and even healthy – but it is important to deal with it positively. Uncontrolled anger can affect your health as well as your relationships in the same way.
Are you ready to keep your anger under control? Start by considering these 10 anger management tips:
1. Think before you speak
In the heat of the moment, it is easy to say something that you will regret later. Take a few moments to sort out your thoughts before saying something – and allow the others involved in the situation to do the same.
2. Once you are calm, express your anger
As soon as you are thinking clearly, express your frustration in an assertive but not confrontational way. Set your concerns and needs clearly and directly, without hurting others or trying to control them.
Physical activity can help reduce the stress that can cause you to become angry. If you feel that your anger is climbing, go for a walk or run, or spend time doing other physical activities you enjoy.
4. Take a break
The breaks are not just for kids. Take breaks during times of day that tend to be stressful. A few moments of silence can help you feel better prepared to handle what comes without irritating or getting angry.
5. Identify possible solutions
Instead of focusing on what made you angry, work on solving the problem in question. Does your son’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Organize meals later – or agree to eat only a few times a week. Remember that anger will not help anything and can only make things worse.
6. Stick to “I”
To avoid criticizing or blaming – which only increases tension uses “I” sentences to describe the problem. Be respectful and specific. For example, say “I’m upset that you got up from the table without offering to help with the dishes,” instead of “You never do housework.”
7. Do not harbor grudges
Forgiveness is a powerful tool. If you allow anger and other negative feelings to move positive feelings, you may find yourself immersed in your own bitterness or sense of injustice. But if you can forgive someone who made you angry, you can both learn from the situation.
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It is unrealistic to expect everyone to behave exactly as you want them all the time.
8. Use humor to relax tension
Calming can help relieve tension. Use humor to help confront what is making you angry and possibly any unrealistic expectations you have about how things should go. However, it avoids sarcasm – since it can hurt feelings and make things worse.
9. Practice relaxation techniques
When your temper explodes, work on relaxation techniques. Practice deep breathing exercises, imagine a relaxation scene, or repeat a phrase or word of calm, such as, “Calm down.” You can also listen to music, write in a diary or do some yoga positions – anything that serves to encourage relaxation.
10. Know when to seek help
Learning to control anger is a challenge for everyone sometimes. Consider looking for help for anger issues if it seems to be out of control if it causes you to do things that lament or hurt those around you.