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Some Helpful Techniques For Anger Management

Life can be extremely stressful sometimes. An unreasonable boss at work, a difficult period with family, or an unstable relationship can leave the best of us feeling like we’re about to explode. If you’re having difficulty controlling your angry outbursts, here are some anger management techniques for you to try out.

Breathing

Sometimes when anger strikes it’s hard to realize that the simplest motions can help us calm down. One of the most effective methods of relaxation is controlled breathing. When you start to feel your anger bubbling up and taking control of your mind, remove yourself from the situation. Find a quiet place where you can be completely alone, and start by taking a few deep breaths in and out.

Once you’ve started focusing on your breathing, try one of these effective anger management breathing techniques. Breathe in as deep as you can for three to four seconds, and then exhale for 8 seconds, pushing the air out of your lungs as hard as you can. Breath in deeply again, and repeat until you feel calm. Or, try breathing in deeply for 10 seconds, and exhale normally for 10 seconds, but as you exhale say the word “calm,” stretching the vocalization of the word out for all 10 seconds. Repeat until your anger has subsided.

Talking

If your anger is triggered by a person or an action walk away and find someone who is removed from the situation to vent to, instead of lashing out and saying things you will only regret later. Sometimes just hearing yourself talk about the issue at hand with a good listener is a great anger management technique because this allows you to see the situation from their eyes. A little space can go a long way in gaining a reasonable perspective.

If you can’t find a friend or coworker who is available to listen, still remove yourself from the situation. Go outside where no one else can hear you, and talk to yourself. Say what you wanted to say when your anger started to surface, just let it all out. Then give yourself a few minutes to think about what you said, and when you can handle yourself calmly, go back to whatever you were doing.

Physical Exertion

If breathing and talking don’t seem to fully calm you down, another satisfying anger management technique is physical exertion. Instead of blowing up, throw on your sweatpants and go out for a jog. Run as hard as you can, or just run until you’re tired. Grab your tennis racket and go hit some balls at the court. Hop on your bike and hit the bike trail in your neighborhood. Sometimes keeping your mind and body busy feels more soothing than trying to rationalize your emotions.

The key to successfully utilizing anger management techniques is just to find the one that works best for you.

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