Top 5 Effective Anger Management Techniques

We’ve all heard people say that anger is terrible and that individuals should learn how to control their emotions. So, do you believe it is possible to never be furious, or do you know of someone who has never been angry in their life? Let’s dispel the idea that anger is a negative feeling or that it equates to an aggressive behavior. The reality is that anger isn’t the issue; it’s what we do with it or how we show it that determines whether it’s good or negative. To fully comprehend this, we must first know what Anger is. Anger is just an intense sensation that one feels when they or someone they care about is threatened or in danger, and the person who is angry feels compelled to defend themselves. Anger is one of the emotions that causes a person’s fight or flight response. This feeling might range from mild irritation to out-of-control rage.

Anger is beneficial when it aids in the establishment of boundaries, enables you to attain your goals, and, most importantly, aids in the understanding of what is wrong and requires your attention. In a nutshell, anger can assist you in gaining clarity about your values. Having said that, anger can put you in a vulnerable position where it can be more detrimental if left unregulated or suppressed, and such suppression can contribute to a sense of victimhood in a person. In short, you must first accept your anger and the source of your distress, and then respond in a way that will help you improve rather than worsen the situation.

Let’s look at some of the coping mechanisms for dealing with anger. If you’ve ever regretted being furious or short-tempered, a combination of the points listed below can help you avoid making such mistakes in the future. They can assist you in taking appropriate action in any situation.

  1. Take a deep breath: You’ve probably heard parents encourage their children to take a deep breath when they’re furious. When you breathe deeply, your body’s oxygen flow rises, your blood pressure stabilizes, and your stress level decreases. In other words, this exercise can act as a coolant for your overheated emotional radiator.
  2. Reverse counting: When you’re upset, take a deep breath and slowly count from ten to one. By doing so, you are diverting your thoughts from making a hasty decision and re-aligning yourself to become a calmer person who can consider the various alternatives for behaving in a way that is beneficial. This also aids in de-escalating your response by redirecting your attention away from the situation.
  3. Visualize yourself in a safe haven: Visualize yourself in a place that calms and relaxes you. This imagination aids you in letting go of things that have made you furious. The more vivid your imagination is, the more easily you may overcome your anger. You give yourself the time and space to think sensibly of an idle way to respond rather than reacting.
  4. Don’t speak when you’re upset: When you’re furious, you’re more likely to say things you’ll come to regret later. Imagine that your lips are sealed together and that the gum will only come off when you are calmer. If you are asked to speak, begin your sentence with a “I,” since this will allow the other person to empathize with you and understand your inability to express yourself in a calmer manner. Eg. “I am feeling bad because….” or “I am hurt because…” or “I am at loss of words to respond calmly because I am hurt by ….”.
  5. Take a break: We all want to be achievers and project ourselves as strong individuals. When we feel our authority is being questioned, the fear of being misconstrued as a weak individual becomes a driving force behind our reaction. What if I told you that temporarily stepping away from the situation is a blessing because it allows us to collect our composure and practice our response so that we don’t regret it later?