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How to Manage Anger?

Published on Aug 07, 2019 and last reviewed on Jun 09, 2022   -  2 min read

Abstract

We all are humans, and we all get angry at some point or the other, isn't it? Sometimes we get mad and impatient due to a lot of traffic due to which you get scolded by your boss for reaching late. Sometimes you might get angry on your close friend because of not meeting your expectations. But you know what? Anger can be managed and controlled, which can save your relationship with others.

How to Manage Anger?

Following are specific anger management strategies that you must all follow:

1) Count from One to Ten Inside Your Mind:

Yes, my dear friends, it is rightly said that counting forward and backward from one to ten when you are angry. By the time you start counting from one to ten, your heartbeat, which was beating at a higher rate, starts getting back normally. You get time to cool and relax so that you do not unnecessarily blast your hurtful thoughts, which might break your relationship with that person forever.

2) Practice Meditation Daily:

The best time to practice meditation is early in the morning. Meditation helps an individual to relax their mind, especially when one is often stressed and has a hyperactive personality. Fill yourself with positive thoughts while meditating. Imagine a beautiful and very refreshing scenery in your mind. Tell your mind that you are beautiful and are healthy. Practice deep breathing techniques daily. It will help you cool your mind and stay relaxed throughout the day.

3) Stop Overthinking and Be Optimistic:

Many times, we get hurt by someone really close because of a particular incident which you keep overthinking deeply about. Maybe your friend must not have meant what she said, but overthinking about a specific statement that she has passed can lead to inbuilt anger within you. This starts building a grudge inside you. Be optimistic. Leading a pessimistic life would do nothing, but ruin your relationship with others.

4) Learn the Art of Forgiveness:

We all are human beings, and we all have our strength and weaknesses. We all make mistakes at some point in time and are definitely not perfect. So if we all are not perfect, how can we get angry and hold a grudge against someone for making a mistake? Learning the art of forgiveness is not only good for the person we forgive, but also for the peace of our mind. The more anger and grudge we build against a person, the more negative feelings get bottled up inside us, which is definitely not good for our health. Be happy and spread happiness. Always wear a smile on your face. Trust me, it is infectious!

5) Use 'I' Instead of 'You' While Stating the Problem:

For example, instead of saying "you are lazy and useless," you could say "I just felt that you could help me out with picking up the plates from the dining table last night."

I hope you liked reading this article and would follow the tips mentioned above. Have a healthy and a great day ahead!

Frequently Asked Questions


1.

How Is Anger Classified?

Anger is classified into three types, which include the following:
- Passive-aggression.
- Open aggression.
- Assertive anger.

2.

Is Anger a Manifestation of Emotion or Behavior?

Anger is a moral and powerful emotion, and it is a part of the body's fight, fright, and flight mechanism. Antagonistic feelings towards others, hostility, frustration, and agitation are their manifestations. Anger is often associated with justice-based demands and can be triggered by stress, financial problems, and family issues.

3.

Is Anger a Mental Illness?

In general, anger itself is not a mental illness; instead, it is only a symptom of an underlying mental disorder. Depression, intermittent explosive disorder, alcoholism, etc., are few disorders, which trigger the anger response. In addition, stress, financial issues, and personal problems can also contribute to anger.

4.

What Should I Do to Stop Shouting When I Am Angry?

- Start with a calm approach and apologize by saying 'Okay' or 'Alright.'
- Have a sincere and honest approach.
- Admit to the other person that you have a problem in controlling anger and say 'Sorry.'

5.

Why Do I Get Angry Quickly?

Anger can be triggered easily by any of the following situations:
A feeling of no appreciation for the efforts or opinions.
- Losing patience.
- Injustice.
- Personal issues.
- A memory of a traumatic or infuriating event.

6.

Does Shouting Cause Harm?

Shouting causes harm both to the person who does it and the other person who is yelled at. Shouting can cause harm to cardiac health. Hatred and uncontrollable anger are critical to cardiac health. An increase in the activity of the emotional brain (amygdala), a rise in muscular tension, and an increase in the amount of stress hormones in the blood are possible complications in the person who is on the other end.

7.

What Is the Best Exercise to Control Anger?

- Brisk walking.
- Boxing.
- Deep breathing.
- Yoga.
- Weight lifting.
- Progressive relaxation.
- Aerobic activities like cycling, running on a treadmill, jogging, skipping rope, etc.
- Team sports

8.

How Can We Relieve Anger Quickly?

- Thinking twice before speaking.
- Doing exercise to control anger.
- Getting a timeout.
- Expressing anger when in a calm mind.
- Resolving the issue by thinking of possible solutions.
- Avoid holding a grudge.
- Start with 'I' statements to avoid blaming the other person.
- Engaging in practice relaxation skills.
- Lightening the mood by humor.

9.

Which Is the Good Therapy for Managing Anger?

Cognitive behavior therapy is the best therapy to treat uncontrolled anger, as it helps in changing inaccurate beliefs and identifying negative thought patterns.

10.

What Should I Do to Control Anger In Kids?

- Designing an anger thermometer.
- Nurturing anger-management skills.
- Generating a plan for calming down.
- Avoiding violent pictures and movies.
- Explaining the consequences.
- Educating the child about feelings.
- Avoiding surrender to tantrums.

11.

Which Medicine Is Suitable for Controlling Anger?

Antidepressants like Selective serotonin reuptake inhibitors help in controlling anger by producing a calming effect.

12.

Is Anger a Hereditary Condition?

Anger issues are said to run in families; however, there can also be the adoption of learned behavior, which kids learn from adults.

13.

What Is the Reason for a Short Temper?

An aggressive and impulsive behavior characterizes a short temper, which can be due to disorders like intermittent explosive disorder or depression.

Last reviewed at:
09 Jun 2022  -  2 min read

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