“6 easy ways of how to control your anger”
Anger is a normal feeling and can be a positive emotion when it helps you work through issues or problems, whether that’s at work or at home.
However, anger can become problematic if it leads to aggression, outbursts, or even physical altercations.Anger control is important for helping you avoid saying or doing something you may regret. Before anger escalates, you can use specific strategies for controlling anger.
1) Take Deep Breaths
Taking deep, repeated breaths from the gut can help relax you, both mentally and physically. “When oxygen receptors in lungs are bathed fully in oxygen, lungs send a signal of ‘safety’ to the brain, ‘shutting down’ the amygdala,”.
2) Start Counting
It may sound silly, but counting to ten (or, if you’re really angry, 100) is a great way to immediately relieve some built up tension. Why? Because it focuses your mind on the specific task of taking care of yourself first. Anger causes your blood pressure and heart rate to rise so counting to whatever number is appropriate for you will give your body a chance to cool off and slow down your breathing so you can get some time to think before saying or doing something you might regret.
3) Take a Walk
Talking a walk will not only physically remove yourself from any upsetting situations, but it can also help increase your level of feel-good hormones. A study from the University of Georgia found that exercise can help manage negative emotions such as anger, likely because exercise can help boost serotonin in the brain.
4) Define the problem.
After you have seen the situation more clearly, it is time to precisely define the problem in exact words. See if you can come up with a description of the problem in one or two sentences. Put it in clear, plain words that exactly state the real issue that sparked your anger.
5) Stop talking
When you’re steamed, you may be tempted to let the angry words fly, but you’re more likely to do harm than good. Pretend your lips are glued shut, just like you did as a kid. This moment without speaking will give you time to collect your thoughts.
6) Find a Way to Let Go
Consider where your anger truly comes from, get to the source and then learn to make peace with it. Learning to accept that you may never get the apology you want from someone and being able to forgive them anyway and move forward whole and healthy is one of the biggest lessons in life but it’s also one of the only ways to finally say goodbye to the angrier you.
The bottom line
“Anger is a normal emotion that everyone experiences from time to time. However, if you find your anger turns to aggression or outbursts, you need to find healthy ways to deal with anger.”