Managing Your Anger: Effective Strategies
Everyone gets angry. Anger is a natural emotion, and it's okay to feel it. However, how you handle your anger is a significant part of what defines your character. If you or your child are struggling with anger management, consider the following steps to help.
Steps to Manage Your Anger
Identify Your Physical Reactions
Recognizing what you physically feel when anger arises is crucial. Ask yourself:- Do you clench your teeth or fists?
- Do you start breathing heavily?
By identifying your triggers and bodily reactions, you can better prepare to manage your feelings next time.
Counteract Negative Reactions
When you notice your body reacting negatively, take steps to counteract those feelings:- Take a deep breath.
- Close your eyes and count to three.
- Loosen your muscles by flexing and relaxing them.
Calm Your Mind
Anger can escalate quickly. To calm your mind:- Stop the angry thoughts running through your head.
- Remind yourself that words spoken in anger can’t be taken back.
- Consider if the issue will matter in the long run.
Putting It All Together
When you feel anger rising:- Calm your body first.
- Walk away from the situation for a few minutes.
- Communicate your need for a break to the person involved.
- Take a deep breath and think before you speak.
- Wait at least five seconds before responding.
- Express your feelings calmly, without yelling.