Sometimes it can be difficult to admit that that you have anger management problems. Nevertheless, this is the first step to treatment and learning how to manage this powerful emotion in ways that are more effective and potentially less destructive…
Anger is a perfectly normal and reasonable emotion to experience in many situations. On a basic level it’s one way that our brain can tell us something is wrong and needs to be resolved. From an evolutionary perspective animals experience anger at times in which they were physically threatened, for example when another animal acts in a threatening way. The brains of modern humans are not very different – however, rather than only recognising things which could be physically threatening there are many more things like ‘social danger’, or our individual needs or desires not being met that can also trigger feelings of anger.
In most cases feelings of anger aren’t a problem. However if you are feeling angry more than you think you should be, or is is so intensely that it is leading you to act in unhelpful ways then it might be time to consider if you have an Anger management problem.
What Are Anger Management Problems?
When someone experiences anger as a frequent part of their lives, or finds the level of anger they feel to be too much it can be a sign of experiencing problematic rather than helpful anger. Other signs include receiving comments from friends or family, or simply having a reputation at work as being a ‘grumpy’ or angry person. Of course there are other signs that anger might be out of control, such as being aggressive to other people or towards objects or possessions.
What Is Anger Management?
Effective anger management means support in discovering methods and strategies for managing anger problems, or even in some cases, eliminating them altogether. Effective anger management equips you with tools to be able to face day to day problems with a better informed attitude, along with skills to control particular reactions to trigger situations.
What Will Happen If I Don’t Seek Help For Problematic Anger?
Bottling anger problems may be okay for the short term however, you’ll usually discover that the problem doesn’t disappear. Not dealing with and even refusing to deal with, the situation can cause a spiral of further negative thoughts of which can further fuel experiences of anger. Unresolved anger problems can also lead to resentment and seriously impact on your life.
9 Best Anger Management Tips:
1) Breathing:
Creating the space between experiencing feelings of anger and actions that you do next is one of the most important aspects of managing your anger. One way of doing this is taking time out to focus on your breathing by taking a few slow breaths from the diaphragm. Try visualising the air moving in and out of your body. Whilst this is unlikely to resolve the situation that has made you angry in the first place it will ‘buy you time’ and help you making the situation any worse by reacting whilst experiencing intense anger.
2) Cognitive Behavioural Therapy:
One of the best types of therapy for anger management and other psychological problems is Cognitive Behavioural Therapy (CBT). CBT is known as a “talking therapy” which helps you manage or resolve problems by changing the way you think and behave by using an individually personalised and structured program.
3) Yoga:
Yoga type exercises used as an anger management technique are meant to relax the muscles which in turn can help your body feel less tense. Different sensations in the body can make a dramatic difference to thoughts and feelings. Why not take an introduction class or try some basic moves at times in which you aren’t experiencing intense anger. That way you’ll be more practiced at times in which you might need the skills.
4) Walking Away:
Leaving a situation or turning away from a person that has triggered an angry emotion in you. This anger management strategy might simply require a quiet walk or a relaxing car drive. Again, whilst is is unlikely to resolve the situation, it will give you control over limiting any damage from being done.
5) Exercise:
Jogging, cycling, brisk walking, working out or other fitness regimens can help you use up some energy. Im much the same way as yoga this can help you create different physical sensations in the body.
6) Looking Back:
One healthy anger management strategy is to look back on those situations that upset you and try to find ways to make changes. Learning the causes and triggers of anger experiences can help you decide ahead of time on useful strategies for the future – even if it is deciding at what point is best to walk away. Remember, the more angry you feel, the harder it is likely to become to leave the situation.
7) Write A Diary:
You might feel as if nobody understands or cares about your problems. This is when writing triggers, feelings and thoughts in a diary or similar can really help. Not having anyone talk back at you or object to what you have to say,may help you engage with the areas that cause you problems.
8) Easily Overlooked:
Other suggestions for time-out are reading, listening to music or even just to sit alone in silence. Each of these activities are healthy anger management strategies.
9) Moving Forward….
Anger is usually a normal emotion however when the anger becomes frequent or uncontrollable it can be a problem. As well as having a negative impact on your own wellbeing, anger problems can also impact those around you. By trying out the ideas above, or seeking professional help you could start to live a happier, healthier life.
Why Not get in touch with us to see how we can help you overcome anger management problems?
