Like sadness, anger does not decrease when you give in. According to the APA, research on anger concludes that choosing aggressive activity to vent anger actually increases a person’s hostility.
Self-help anger management tips
Unhealthy responses to anger can ruin your personal relationships, undermine your work-life and job effectiveness, and damage your physical and emotional health. If you have a tough time controlling your anger, try these self-help anger management tips:
1. Practice deep breathing.
If you feel yourself getting angry, try to release the tension to reduce your chances of a violent outburst. Breathe deeply from your diaphragm in long, slow breaths, giving your heartbeat a chance to slow down. Repeat a word such as “relax” or “calm” as you breathe.
2. Change your environment.
Get out of the situation if you need to. The quickest way to uncouple yourself from a source of anger is to take a five-minute walk and get some fresh air. The walk will help you calm down and the break can give you time to think about the cause of your anger.
3. Realize and let go of what is beyond your control.
You can change only yourself and your responses to others, not what others do to you. Getting angry doesn’t fix the situation and makes you feel worse. If someone constantly arouses your anger, focus on the troublesome situation and brainstorm solutions.
4. Express yourself.
Learn to express angry feelings in an assertive manner, using calm, logical words rather than aggression. In a non-confrontational way, state that you are angry and identify the situation that makes you angry and why it ticks you off. Find someone to talk things over with, who can help you calm down and gain perspective.
5. Seek professional help
If you feel like your own anger is out of control, try speaking with a licensed professional. Talking over your anger to friends or family may work in the short term, but may not resolve the underlying issue. Individualized help for personal and family concerns is available to you 24 hours, 7 days a week. Contact The Lexington Group today for support.