Ways to control your anger when stuck in a heated situation

Ways to control your anger when stuck in a heated situation

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.

Being angry is a normal emotion, but how you react is in your control (Pexels)
Being angry is a normal emotion, but how you react is in your control (Pexels)

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.

Physical symptoms can include hypertension (Pixabay)
Physical symptoms can include hypertension (Pixabay)

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.

Identifying your triggers would help you implement 
methods that would calm you down (Pexels)
Identifying your triggers would help you implement
methods that would calm you down (Pexels)

1. Identify your triggers

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.

Identifying the triggers would help deal with the situation (Pexels)
Identifying the triggers would help deal with the situation (Pexels)

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.

Making a list of the situations and things that make
you angry can help you stray away from it (Pexels)
Making a list of the situations and things that make
you angry can help you stray away from it (Pexels)

2. Identify the physical indicators

Identify your physical indicators (Pexels)
Identify your physical indicators (Pexels)

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.

3. Reprogram your thinking

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.”

You tend to react irrationally or in an exaggerated manner (Pixabay)
You tend to react irrationally or in an exaggerated manner (Pixabay)

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.

Reprogramming your thinking would help calm you down (Pixabay)
Reprogramming your thinking would help calm you down (Pixabay)

4. Take a step back

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.

You might react in a way that you might regret later (Pexels)
You might react in a way that you might regret later (Pexels)

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.

Taking a step back would help you react in a rational manner (Pixabay)
Taking a step back would help you react in a rational manner (Pixabay)

5. Implement relaxation techniques

Relaxation techniques that can help you cool down (Pexels)
Relaxation techniques that can help you cool down (Pexels)

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.

6. Understand the difference between being aggressive and assertive

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.

Being assertive involves you being confident and communicate with precision (Pixabay)
Being assertive involves you being confident and communicate with precision (Pixabay)

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.

Being aggressive involves you being disregarding and intimidating (Pexels)
Being aggressive involves you being disregarding and intimidating (Pexels)

7. Distract yourself

Distracting yourself can relax before you resume the discussion (Pexels)
Distracting yourself can relax before you resume the discussion (Pexels)

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.

8. Seek professional help

Seeking professional help will help get rid of the issue (Pexels)
Seeking professional help will help get rid of the issue (Pexels)

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.

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