How can I control my anger?

July 5, 2019

Dr. Srikanth Reddy

#Best Psychiatrist in Indore

 

Anger is a natural, healthy emotion. However, it can arise out of proportion to its trigger. In these cases, the emotion can impede a person’s decision-making, damage relationships, and otherwise cause harm. Learning to control anger can limit the emotional damage.

Anger is a common response to frustrating or threatening experiences. It can also be a secondary response to sadness, loneliness, or fear. In some cases, the emotion may seem to arise from nowhere.

What is anger management?

Anger management involves a range of skills that can help with recognizing the signs of anger and handling triggers in a positive way.

It necessitates a person to identify anger at an early stage and to express their needs while remaining calm and in control. Managing anger does not involve holding it in or avoiding associated feelings.

Coping with anger is an acquired skill — almost anyone can learn to control the feelings with time, patience, and dedication.

Controlling anger

Identifies three main steps for controlling anger:

• Recognize the early signs of anger.
• Give yourself time and space to procedure the triggers.
• Apply techniques that can help you control the anger.

Recognizing anger

In the moment, anger can be difficult to stop in its tracks. However, detecting the emotion early can be key. It can allow a person to redirect their thought procedure to a more constructive place.

Anger reasons a physical reaction in the body. It releases adrenaline, the “fight-or-flight” hormone that prepares a person for conflict or danger.

This can have the following effects:

• clenched fists and jaw
• sweating and trembling
• a rapid heartbeat
• faster breathing
• tension throughout the body
• restlessness, pacing, and tapping of the feet

Taking a step back

When confronted with a trigger, it may help to:

• count to 10
• go for a short walk

Applying management techniques

Some techniques include:

Deep, slow breathing: Focus on each breath as it moves in and out, and try to spend more time exhaling than inhaling.

Easing physical tension: Try tensing each part of the body for a count of 10, then releasing it.

Mindfulness: Meditation is one example of a mindfulness technique, and these can help shift the mind away from anger during triggering situations, especially after consistent practice.

Therapy

• physically assaulting a partner or child
• threatening violence to people or property
• breaking objects during an outburst
• being in trouble with the law
• frequently feeling that they have to hold in their anger
• regularly having intense arguments with family, friends, or colleagues
• getting involved in fights or physical confrontations
• losing their temper when driving and becoming reckless

In anger management training, a person learns to:

• identify triggers
• respond constructively, either in the early stages of anger or beforehand
• handle the triggers
• adjust irrational and extreme thought processes
• return to a calm, peaceful state
• express feelings and requirements assertively but calmly in condition that tend to cause anger and frustration
• redirect energy and resources into problem-solving