Retaining a cool head is hard in a heated situation, especially when it flares up and spirals out of control. There are some simple tips which can help you to control anger.
Anger is a normal human emotion that you experience from time-to-time and sometimes in the heat of the moment you lose control and behave in a way which upsets others. Well, getting angry or being engaged with something is not as negative as it has been painted by the society. The way you handle the negative emotions plays a role in your overall health. Negative emotions can also take a toll on your health.
The physical indication that anger is taking a toll on your body includes hypertension, heart problems and headaches among other symptoms. There are different emotions that impact our body and its functioning in ways such as physical pain and digestive problems. It is imperative to know ways to manage these emotions to minimize the stress and the amount of time you spend feeling a certain way.
In the case of anger, you need to realize the root of the problem and identify the triggers that instigate the feeling initially. In addition to recognizing the triggers, you need to understand why it catalyzes the anger and works through it, which would help decrease the intensity of anger you experience. So, here are 8 tips for anger management and regain control.
Awareness is key to alleviate the problem and knowing what helps you calm down can help prepare you to face these situations. It would also help you deal with the situation with more patience and empathy.
Making a list of the situations and things that get you furious would help you identify situations you need to stray away from. Recognizing the problem would develop contingency plans to stay calm and not get furious.
There are physical warning signs that generally complement anger, like clenching your fist or grinding your teeth. Recognizing and acknowledging these warning signs would help you formulate different methods to calm you down and de-escalate the situation before you lose your cool.
In the heat of the situation when you are angry your thoughts tend to be irrational or exaggerated. You can try to rephrase the negative self-talk with a positive connotation. Instead of saying “I cannot tolerate this, it is unbearable” to “I feel frustrated and it is understandable, but I need to keep my cool.”
This shift from negative self-talk to a more compassionate and understanding self-talk can dilute the anger boiling and sometimes reduce the emotion altogether. Keeping a list and placing it in an easily accessible place can help
re-read them when necessary.
It is common to react in the heat of the moment and do or say things that you might regret after the moment has passed. You need to give yourself the time to cool down and react to the situation after you have cooled down. Take a break and take the time for everyone involved to cool down.
This would enable you to tackle the situation with a more steady-headed and rational mindset. You could take a walk or step out of the room and contemplate the ways you would be able to keep your calm when the discussion resumes.
In an emotionally heightened situation, it is necessary to cool down and find ways to calm your mind. You can use different relaxation and grounding methods, such as long and deep breathing, body scans or progressive muscle relaxation exercises. In addition, you could take a break and listen to an audio clip or a song that soothes your mind to turn down the heat.
When you are angry you tend to forget the difference between being assortative and being aggressive. Being assertive is when you are confidently trying to communicate your stance and are open to negotiate and discuss the situation.
Whereas, being aggressive on the other hand involves you disregarding, intimidating the other people, and have a rigid mindset to get your own way. The stubborn nature is not going to lead you to a constructive conclusion and you might end up drifting the people away from you.
Shifting your focus can be an effective way to temporarily calm you down and relax your mind before resuming the conversation. Based on your preference, you could listen to music, watch stand-up comedy, or just enjoy a hot beverage. This would drift your focus to a light-hearted subject and dilute the impact the situation initially had.
The methods to control your anger can be a temporary solution, but in the long-run seeking professional help might eliminate the issue itself. It would help understand the root of the problem and develop tricks that might help get rid of the problem.
Retaining a cool head is hard in a heated situation can be difficult, especially when it flares up and spirals out of control. Well, chronic anger can have negative impacts on your relationship, health, and state of mind. Getting your anger under control would allow you to understand the root of the problem and get rid of it entirely.
Disclaimer: This article does not give any medical advice if you are suffering from anger management issues then consult a medical professional.