6 Effective Ways To Deal With Anger

How prone to anger are you, and how well do you handle it? Anger is a natural healthy emotion. But, when we can’t control it, it becomes destructive and causes problems. 

Unmanaged anger can affect your health, relationships, and job. People around you become at risk from your erratic behavior and unpredictable outbursts. 

If you have anger issues, it is important that you get the necessary help on how to deal with anger from relevant support systems.


Anger is a natural way to respond to threats. Although a certain amount of anger is necessary for our survival, we all have a responsibility to control it. 

This article is meant to help you understand and successfully control anger.

Why Are Some People Prone To Anger Than Others?

Psychologists say people who are prone to anger have a low tolerance to frustrations. They always feel that they should not be subjected to any kind of inconvenience, annoyance, or frustration. 

Such people get easily infuriated; the slightest attempt to correct them on something can lead to an outburst. 

Other causes of anger stem from physiological, genetic, sociocultural, or even the family background of an individual.

How to deal with anger (Anger Management Strategies)

Relaxation

Apply these relaxation techniques to calm down your temper any time you notice signs of an outburst.
  • Breathe in and out deeply, from your diaphragm. You will not relax when breathing from your chest. 

  • Slowly recite a phrase or a calm word such as "take it cool." Repeat this to yourself while breathing deeply.

  • Use your imagination; visualize a good relaxing experience.

  • Indulge yourself in non-strenuous, slow exercises like yoga. They will relax your muscles and you will feel calmer.


Good Communication

Angry people tend to act on impulse and respond aggressively. They are fond of making inaccurate conclusions. When you are in a heated discussion, first slow down and think carefully before responding. 

Practice good listening skills. It can help improve your communication and build trust feelings between people. Listen carefully to what the other people/person is saying.

Another good strategy on how to deal with anger here is; Pause and listen to yourself, listen to what is underlying the anger feeling

It is natural to get defensive but do not attack. It takes patience but with time, you will be able to get things in control.

Problem-solving

To say the truth, not all anger bursts are misplaced. At times, it is a genuine reaction to a real problem. 

Some problems do not have solutions. When we fixate our minds to finding a solution to such issues, frustration builds up and explodes. 

Instead of always focusing to find solutions, it is healthy to learn how to face problems. Be patient at dealing with issues, make a plan, and give it your best.

Using Humor

Humor helps to diffuse rage fits in a number of ways. For instance, when you get angry and call your colleague a name like “amoeba”. 

Stop and imagine how that can look like in real life -“Working with a walking amoeba.” Most of the time you will laugh at that thought and calm down.

Change your environment

Sometimes our environment causes us to get irritable. Take a break. Schedule some personal time when you are stressed up. 

After a brief quiet time, you will feel better and ready to handle issues more calmly.

Anger management programs

In case you feel that the above strategies don’t work and you need professional help. Be open to take anger management courses or visit a counselor for help. Several therapists can help with anger issues. 

Schedule an appointment with one, but make sure they are registered with a professional organization.

In conclusion, though you can’t cure anger, you can well manage its intensity and effect it has on you. Take up existing therapeutic strategies on how to deal with anger. 

Develop more patience in the face of people and problems and you will overcome it.


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