Anger management helps reduce the effects of anger. It's normal to feel angry
when frustrated, annoyed, or disappointed. Recognizing and expressing these feelings in an appropriate manner can help you hold on to meaningful relationships, as well as handle emergency situations and solve problems in everyday life.
Controlling your Anger
1) Practice deep breathing using your diaphragm.
2) Self-talk; Tell yourself to stay calm and relax. Repeat with the deep breathing until
3) Physically remove yourself and slowly count to ten.
4) Express yourself with calmness and clarity.
*Anger outbursts don't usually have a good outcome and can create stress, especially to your cardiovascular system and nervous system.
Further Strategy/Exercises to Help Control Anger
Physical exercise helps improve mood and release tension and anger. This helps the body release chemicals called endorphins into the brain which helps the body relax and return to normal.
Talk through feelings with someone and try to work on changing behaviors.
Listening to music is an excellent form of relaxation for anger management. Music that is soothing and peaceful for hopefully one half hour of uninterrupted time daily is very beneficial.
Controlling your thoughts by saying statements like:
“I don't have to take this personally.”
“Others are entitled to their opinion.”
“This is a challenge not a problem.”
Rather than negative statements like:
“Just my luck.”
“Who do they think they are?”
“I don't deserve this treatment.”
Meditation on positive, inspiration material. Scripture verses and uplifting testimonies are excellent.
Improve communication by saying, “Let me make sure I understand” and then restate to the other person what you think was their message.
Recreation can help reduce anger. The engagement of enjoyable, challenging, active, recreational activities helps reduce anger.
If your anger is out of control and you are experiencing negative effects in your
life situations, and relationships, as a mental health professional with Pathway Counseling, I can provide individual sessions/classes and counseling, in anger management. Help from a trained clinician gives you the opportunity to be taught techniques that can help change your thinking and behavior.