Anger is a powerful emotion that people feel from time to time when someone or something frustrates or annoys them. One of the roots of anger is the Greek word ankhone for "a strangling," which is a perfect description of the way anger feels.
Anger management tips:
Think before you speak
Before you speak take few moments to collect your thoughts before saying anything and, allow others involved in the situation to do the same.
Express your anger after you calm down
Once you start thinking clearly, express your frustration in a positive and nonconfrontational way. Discuss your concerns and needs clearly and directly, without offending others or trying to control them.
Do some exercise
Physical activity can help you to reduce the stress that might cause you to be angry. If you feel you are getting angry, try to go for a short walk or run around you area, or spend some time doing other pleasant physical activities.
Take a short break
Give yourself short breaks during times of the day that tend to be stressful. Taking few moments for yourself might help you feel better to handle what's ahead without getting irritated or angry.
Focusing on the problem will lead to more anger, try instead on solving the issue right away. For example, if your partner is late for dinner quite often, try to schedule the meals later in the evening or negotiate to eat on your own a few times a week. Remind yourself that getting angry would not fix the problem or make it even worse.
Stick to 'I' statements
Use "I" statements to describe the problem and avoid criticism or blame. Be specific about the issue and respectful. For example, try to say, "I am upset that you left the room without offering some help with the dishes" instead of "You never ever do any washing."
Try not to hold a grudge
If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own grudge or sense of injustice. But if you can forgive someone who hurt you, you might both learn from the situation created and strengthen your relationship. Forgiveness is a powerful tool.
Use humour to release tension
Studies show that humour reduces aggression and stress. Also, promotes cooperation and honesty between people. More practically, humour is contagious and used to defuse social tension and avoid fighting. Sharing a joke could be a way to spread peace and connect through hard times.
Practicing deep-breathing exercises, visualise a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also try listening to your favourite music, write in a journal or try few yoga poses; whatever it takes to promote relaxation.
Seeking for help
Learning to control anger is a challenge for everyone. If your anger seems out of control, try to seek help because you don’t want to do things that you regret later or hurt those around you.
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