The emotion of anger is neither good or bad. It is actually healthy to feel angry at times, especially when you have been mistreated or wronged. However, our response to anger can become a problem when it is mismanaged or is allowed to harm ones self or others. Learninig to control anger and express it appropriately can help build better relationships, achieve goals, and lead to a healthier more satisfying life. The following tips can assist.
✔ Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.
✔ Exercise. A brisk walk around the block is a great idea. It releases pent-up energy so you can approach the situation with a cooler head. Also, stretch areas of your body that might be tense.
✔ Use your senses. Take advantage of the relaxing power of your sense of sight, smell, hearing, touch, and taste. You might try listening to music or picturing yourself in a favorite place.
✔ Count to ten. Focus on counting to let your rational mind catch up with your feelings. If you still feel upset by the time you slowly count to ten, start counting again.
✔ Give yourself a reality check. Most situations that make us angry can be managed constructively when we take a moment to relax, refocus and ask the following questions:
Is my response appropriate to the situation? How important is it in the grand scheme of things? Is it really worth getting angry about it? Is my response appropriate to the situation? Is there anything I can do about it? Is it worth ruining the rest of my day?
REACH can provide confidential assistance and referral for anger management related concerns.