It can be frustrating to keep your temper in check. To remain in charge, use basic anger management tips, from taking a break to just using “I” statements.
When someone cuts you off in traffic, do you grumble? When your kid refuses to obey, does your blood pressure rocket? Anger is natural and also even healthy emotion, but coping with it in a positive way is very difficult. For both your well-being and your relationships, the uncontrolled rage will impact negatively.
Ready to know how to control your anger? Begin to consider these 10 tips for handling rage.
How to control your Anger.
1. Think first and then speak:
It’s convenient in the heat of the moment to say something that you’ll regret later. Before saying something, take a few minutes and compose your opinions, and encourage those interested in the situation to do the same.
2. Once you’re cool, you can show your anger:
As soon as you think clearly express your anger in an assertive yet non-confrontational way. Voice your issues and needs explicitly and specifically, without harming or attempting to manipulate others.
3. Evaluate potential solutions:
Work on fixing the problem or evaluate the solutions at hand instead of dwelling on what made you crazy. Does a messy room with your child make you crazy? Make the door close. Every night, is your partner late for dinner? Schedule meals later in the night or agree to eat a few days a week on your own. Know that rage is not going to solve anything and will only end up making it worse.
4. Do some exercise:
Physical exercise can be useful in minimizing tension that can make you angry. Go for a brisk walk or sprint, or spend some time doing other fun physical activities if you sense your anger increasing.
5. Have a timeout:
Timeouts aren’t for children only. During periods of the day that appear to be busy, allow yourself brief breaks. Without getting annoyed or frustrated, a few moments of quiet time could make you feel better prepared to manage what’s ahead.
6. Stick with ‘I’ statements:
You should use “I” sentences to describe the issue to avoid criticizing or putting blame, which would only raise stress. Be patient and particular. For instance, say, “I’m angry; you left the table without offering to help with the dishes,” rather than “You never do any house chores.”
7. Know when to ask for assistance:
Learning to control frustration is a struggle at times for everyone. If your rage is out of control, causes you to do stuff you regret, or affects those around you, You should seek treatment for anger problems.
8. Try a relaxation technique:
Try a relaxation technique to use when your anger flares. Practice deep-breathing exercises, visualize a soothing scene, or repeat a calming word or phrase, such as “Take it easy.” You can also listen to music, read comics, watch Netflix, or do a few yoga poses, whatever it takes to facilitate relaxation.
Related: How to bounce back from accidents, losses and breakups