We all get angry from time to time. It is not a particularly good emotion, but it is a normal human reaction when things do not go as we expected. Of course, everyone expresses their anger differently, which ranges from mild irritation to an emotional meltdown.
In some cases, anger comes as an instinctive response as our body’s way of alerting us of danger. An example of this is when a loved one is in a situation where they were at risk of getting hurt. Aside from getting worried, there is a mix of anger, especially if it was a preventable situation. In these cases, anger is a helpful tool to be alert and keep us safe. Anger usually dissipates after a while, but what happens if it becomes very difficult to control it?
For some individuals, it is hard to control their anger even after the triggering situation has come and gone. In some cases, you may feel overwhelming anger as a response to an otherwise unserious situation. Constant angry outbursts can take a toll on your mental, emotional, and physical health. Not to mention, it can affect your personal and professional relationships. If you feel like you are angrier more often than you’d like, it’s important to first understand if your anger is normal or not. If you feel like you are suffering from uncontrolled anger, here are some proven effective treatment of anger.
- Take a Time to Think
It is easy to blurt out the first thing that comes in your mind in the height of your situation. Unfortunately, these may result in harsh words being said and feelings getting hurt. When you recognize that a situation is starting to make you angry, take a moment to collect your thoughts before speaking.
A few deep breaths can help you calm down and think rationally in the heat of the situation. Sometimes being aware of your own breathing can help you focus. Moreover, there are some great breathing techniques that can specifically help you calm down.
- Identify Your Triggers
While there are common situations that normally make people angry, their degrees may vary. Do you get angry when people talk too loud in your workplace, or when someone else uses your stuff without them telling you first? If you know you are going to be subjected to these triggers, it can help you prepare and manage the situation better. If circumstances allow it, you can even avoid the situation altogether.
- Move on to the Solution
It is easy to get overwhelmed with emotion when a certain thing doesn’t go the way you want to. If a project at work derails even after months of planning it, the easiest solution is to point blame at others. This is not helpful and can get you stuck in a rut. Instead of getting angry, you can divert your energy into finding possible solutions to the problem. Is your roommate making too much noise just when you’re about to sleep? You can buy earplugs. Always getting annoyed of rush hour to work? Try to listen to some to some podcasts you are interested in to pass the time.
- A Moment of Reflection
If you feel yourself getting riled up, try to excuse yourself for 15 minutes and spend time to reflect on your emotions. It can be helpful to have a small notepad that you can jot down how you feel and reflect on them later on when you have calmed down. This is a great way to give yourself perspective on your anger and work towards managing it properly.
- Talk to a Professional
If you feel like you are unsuccessful in managing your anger and it has taken a toll on your overall health, maybe it’s time to consult with a professional to help you.
Counselling for anger management help you think logically, better understand your stressors and learn practical skills that could help your specific situation and triggers. Counselling can also guide you on how to express your feelings in a more assertive and non-aggressive manner.
Regardless if it is anger or not, our emotions taking over us can get overwhelming. We all feel this during heightened situations. However, if you feel like you are getting irrational all the time, you may need to start actively working towards managing it before it takes a toll on your overall health and relationship with others.