In our daily life, we will encounter all kinds of emotions, from happiness, embarrassed to sorrow, they are what makes us human. And there is one emotion that we all have experienced, that is anger. It is not a bad thing to be angry sometimes but if you lose control of your anger, dire consequences can happen. Today, together with Illume-eMag will reveal some anger management tips to help you keep your anger in check.
Anger control tip #1: Take a deep breath
Anger makes you breathe faster and faster. This will push you into action right away without enough time to think about the consequences of that action. To deal with this, take slow, deep breaths. Applying diaphragmatic breathing exercises (belly breathing) is an effective way to control anger to help you regain your composure. If conditions permit, find a recliner or place where you can sit comfortably. Completely relax your neck and shoulders. Then, take a deep breath in through your nose and out through your mouth. In this breathing exercise, you need to note that your abdomen should expand when you inhale and fall when you exhale.
Anger control tip #2: Recite a “mantra” is a way to control anger
It will not be easy to remember the “mantra” to help you calm down during anger. However, anything can be practiced and mastered. Right now, choose a phrase or saying that can help you suppress your anger effectively. It could be the phrase “calm down”, “everything will be fine”, “now is not the time” or something like that to remind yourself to stop for a few seconds to think before acting. Repeat this phrase aloud or in a whisper several times until you feel calm to avoid the unfortunate consequences of letting your anger take hold of you.
Anger control tip#3: regulate your thoughts
If you feel like you’re getting angry over something that doesn’t go your way, find a spot or entertainment that makes you happy. Another effective way to manage anger is to think about people you love or something that makes you happy, peaceful, and comfortable. It could be an upcoming trip with family, lover, friends or the benefits you will enjoy if you do a good job… Hold that thought and start visualizing, visualizing images, scents, and sounds in your mind until you feel the anger calm and comfortable.
Anger control tip#4: Re-examine your view on the source of your anger
Anger can prevent you from being able to precisely assess the situation. When you lost the ability to read the situation accurately, you are prone to give out erroneous opinions, actions, or words. The next time you feel like you’re about to get angry, walk away from the conversation or away from the situation for a moment to give yourself time to reevaluate the situation. This period can be uncomfortable, but it will help you better manage your anger.
Anger control tip#5: Expressing your frustration
Many people advise each other not to do anything while angry. This is not entirely accurate. In some cases, anger that is suppressed inside will have many unpredictable consequences. Instead, give yourself permission to express your frustration in moderation to release negative emotions. You can find a friend or a close family member to talk about it. They can give their opinion about the situation and help you see things that your anger prevents you from seeing.
Anger control tip#6: Identify the cause of anger and find ways to solve it
If you look at anger in a different way, it’s just another problem to solve. If the route you take to work every day is jammed with traffic and makes you often angry, find an alternative route or go to work earlier to avoid traffic jams. If the noise bothers you, put on headphones to enjoy your favorite music. Similarly, every time you get angry, find out the cause and the appropriate solution to handle it. When you’re not sure where your anger is coming from, try to remind yourself to take a moment to jot down an activity log for the day. This may seem like a long time, but it will help you quickly find a way to calm down once you become aware of the thoughts and behaviors that led to your anger.
Anger control tip#7: Focus on the things that matter
There is a folk saying: “The mind is at peace and everything is at peace”. This means that when your mind is peaceful and pure, everything that happens in your life will also pass smoothly. Whenever you feel angry, try to “drive” your mind to focus on better, meaningful things than the anger trigger. This will help you quickly get out of anger to balance emotions.
Anger control tip#8: Seek help from friends and professionals
It’s normal to feel angry at times when things go wrong. However, if you often get angry over petty issues or your anger makes you feel drained, you may need medical attention. If anger is taking a toll on your relationships and family well-being, see your doctor or psychologist. These therapists will help you deal with the source of your anger and find better ways to deal with negative emotions. Sharing and confiding with a trusted friend is also one of the effective ways to control anger. When negative emotions are released, your mood becomes more comfortable and less tense.