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.
TAKE A BREATHER
Your breather becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
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.
TAKE A BREAK
Give yourself a break. Sit away from others. In this quiet time, you can process events and return your emotions to neutral. You may even find this time away from others is so helpful you want to schedule it into your daily routine.
CHANGE YOUR ROUTINE
If your slow commute to work makes you angry before you’ve even had coffee, find a new route. Consider options that may take longer but leave you less upset in the end.
Finding the courage to forgive someone who has wronged you takes a lot of emotional skill. If you can’t go that far, you can at least pretend that you’re forgiving them, and you’ll feel your anger slip away.
TALK TO A FRIEND
Don’t stew in the events that made you angry. Help yourself process what happened by talking with a trusted and supportive friend who can possibly provide a new perspective.
EXPRESS YOUR ANGER
It’s OK to say how you feel, as long as you handle it in the right way. Ask a trusted friend to help you be accountable to a calm response. Outbursts solve no problems, but mature dialogue can help reduce your stress and ease your anger. It may also prevent future problems.
Turn your anger into a tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creative individuals. Use yours to reduce anger
The bottom line here is that 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.
If these tips don’t help, consider talking with your doctor. A mental health specialist or therapist can help you work through underlying factors that may contribute to anger and other emotional issues.