When someone cuts you off in traffic, do you become angry? When your child refuses to cooperate, does your blood pressure spike? If so, you’re not the only one. Everybody occasionally feels enraged. Anger is a typical, even beneficial, feeling. But it’s crucial to approach it constructively. Your health and relationships may suffer if your anger is out of control.
Here are 7 suggestions to help you regain control if you frequently feel angry or if those feelings are interfering with your life at home or work:
- Be mindful of your words
To wait a moment before responding is one of the best strategies. Stop yelling at your buddy, relative, or the person who just pulled in front of you in traffic if your heart is racing and you feel like it. Breathe in deeply. Up until 10. Take all necessary precautions to prevent snapping and saying or doing anything you’ll later regret.
- When you are at ease, explain what disturbed you
Be forceful but non-confrontational in how you express your anger. Perhaps after you cooked supper, your partner didn’t help clean the kitchen. Or perhaps your son borrowed your car and once more returned it with almost no gas left. Use a “I” statement to clearly and concisely express your worries.
Say something like, “I’m angry that you didn’t give me enough petrol to drive to work,” or “I dislike when I work to make a meal and you don’t help clean up afterward.”
- Laugh it off to reduce tension.
Laughter can assist reduce tension. Use humor to help you confront the things that are upsetting you and, maybe, any irrational expectations you may have about how things should turn out. Sarcasm should be avoided, though, as it might irritate people and worsen the situation.
- Have a break.
Not just timeouts for children. During difficult times of the day, allow yourself brief pauses. You could feel more equipped to manage what is ahead without becoming upset or angry if you have a few quiet moments to yourself. Try to build up physical intimacy with each other. Sometimes relationships tend to get boring and couples try new and unique things such as trying sex toys from reliable places such as xndoll.com.
- Take a workout.
Exercise can aid in reducing stress, which can make you furious. If you see that your anger is growing, engage in some fun physical activity, such as a brisk walk or run.
- Work on your relaxation abilities.
Try deep breathing exercises, visualize a soothing environment, or repeat a word or phrase that is comforting, like “Take it easy.” You can utilize yoga and meditation as effective calming techniques. It’s simpler to handle the difficulties life presents you with when you take care of yourself.
- Don’t harbor resentment.
It is a strong instrument to forgive. You risk being overcome by your resentment or sense of injustice if you let anger and other negative emotions overpower happy ones. However, you can both grow from the experience and improve your relationship if you can forgive the person who offended you.
Everyone struggles occasionally with learning to regulate their anger. If making changes like these doesn’t help you manage your anger, seek the assistance of a mental health professional. If your anger appears out of control, makes you do things you regret, or hurts those around you, seek therapy for anger issues.