Here are some tips to help you control your anger:
Breathe Deeply. This is a simple and quick way to gain control over your emotions. Focus and take long, deep breaths. If breathing is not your forte, then try visualization or repeating a mantra.
Separate Yourself. It’s okay to give yourself space when you become angry. Step away from the situation and get your emotions under control. Once you have calmed down, you will be in a better place to deal with whatever made you angry and to reflect on the cause of your anger. This will also help you manage your anger more effectively in the future.
Exercise. A regular routine of exercise is highly beneficial for dealing with regular stress, anger, or frustration. If you find yourself getting heating up, exercise is also helpful in relieving anger. Find an exercise that has a calming effect not a stimulating one.
Be Solution Oriented. Take responsibility for your actions and learn from them. Shaking off the blame will only enable you to continue a cycle of anger. Write down what you felt when you had an angry outburst. Include the situation, your emotions, and your response. This will help you to see what your triggers are. Once you have identified those things, come up with a way to deal with those specific instances in the future. Own it!
Anger management takes time and patience to master. You may need assistance from a mental health care professional to help you conquer your anger issues. They can tailor specific anger management techniques to your personal needs. Feel free to contact my office to set up an appointment.