When someone cuts you off in traffic, your first reaction may be to scream, rant and rave, or even follow the driver with your middle finger extended. But what we feel in the moment is not always logical or helpful. Everyone experiences anger from time to time – it’s an emotion that can sometimes be useful. When we’re angry about something that’s unfair, unkind or unsafe, it can motivate us to stand up for what we believe in or fight against a problem. It can also give us strength when we face challenges that make us feel helpless. In fact, research has shown that people who express their anger constructively are healthier than those who bottle it up. But there are constructive ways of managing anger and its triggers in our daily lives so they don’t escalate into explosive rage.
It can be hard to understand what causes anger in other people, let alone in yourself. Anger is often driven by a sense of injustice, feeling let down or overlooked, or feeling threatened in some way. It’s also worth remembering that what one person finds as totally reasonable to be angry about, another person may not. So it’s helpful to try to be mindful of this when you’re dealing with your own anger. It helps to know that anger is a natural emotion. It’s part of being human. But when we don’t know how to handle it, it can cause stress and anxiety in our lives. When we feel angry, our bodies react as if we’re in danger. Our breathing gets faster and our blood pressure rises, sending more blood to muscles in the arms and legs that are needed for fighting or running away. This is a survival instinct that has been passed down through the generations. It’s meant to give us extra energy so we can either escape from a threat or fight against it.
So, what can we do to manage our anger? There are lots of things you can try. They may not all work for you, but they are worth experimenting with to see what works best for you.
Taking some time out when you feel the first signs of anger is a good tip.
– Breathing – When you feel anger bubbling up inside, take a minute to pause. Close your eyes and focus on your breathing. This will help to bring your body back to a relaxed state.
– Write down your feelings – If you need to, you can write down your feelings, so you can get them out of your head and into a place where they can be processed.
– Let go of expectations – Try to let go of expectations about how others should behave and how you think situations should play out. This is something that takes practice, but it’s an excellent way to move away from anger and into a place of acceptance.
– Take up meditation – This is another excellent way to train your brain to let go of anger.
Try to identify what triggers your anger in the first place. What events, people or situations make your anger rise?
Once you have that information, it will be easier to control it and channel it into something more constructive. You can try to avoid those triggers if possible, or use techniques to calm yourself down when they occur.
– Journal – Journaling is a therapeutic activity that can help you to process your anger in a healthy way. Get your thoughts and feelings out of your head and onto paper by writing a letter to the person or situation that made you angry.
– Exercise – Exercise can be a great outlet for anger. It’s a physical activity that can help you to release your frustrations. Choose activities that make you feel strong and powerful, like martial arts, boxing or rock climbing.
– Meditate – There are many forms of meditation, one of which is called Buddhist meditation. This is a technique used to let go of anger and other emotions by seeing them as they pass through you.
This is something you’ll likely find in all the tips for managing your anger. It’s a great way to bring your body and mind back to a relaxed state whenever you feel that you’re getting too heated up.
It’s easy to do and can be used anywhere, at any time.
– Breathe slowly – Breathe in for five seconds through your nose, hold your breath for five seconds, and then breathe out for another five seconds. It’s important to breathe from your diaphragm, not your chest.
– Practice – It’s a good idea to practice this at times when you’re not feeling angry. This way, it will become more of a habit, and you’ll be able to use it in any situation where you feel your anger rising.
If you’re struggling with controlling your anger, there could be lots of reasons why. Maybe you’re not in tune with your emotions, or maybe you just don’t know what to do with them when they come up.
Being more aware of your emotions and how you deal with them can help you to control your anger before it escalates out of control.
– Journal – Journaling is a therapeutic activity that can help you to process your emotions in a healthy way. Get your thoughts and feelings out of your head and onto paper by writing about the things that are making you angry.
– Talk to someone – Getting your feelings out can be a really useful way to address your anger and understand it better. You could talk to a friend, therapist or counselor if you prefer to journal alone.
– Exercise – Exercise is great for releasing pent up emotions like anger and frustration. Choose activities that make you feel strong and powerful, like martial arts, boxing or rock climbing.
When someone cuts you off in traffic, your first reaction may be to scream, rant and rave, or even follow the driver with your middle finger extended. But what we feel in the moment is not always logical or helpful.
Everyone experiences anger from time to time – it’s an emotion that can sometimes be useful. When we’re angry about something that’s unfair, unkind or unsafe, it can motivate us to stand up for what we believe in or fight against a problem. It can also give us strength when we face challenges that make us feel helpless. In fact, research has shown that people who express their anger constructively are healthier than those who bottle it up. But there are constructive ways of managing anger and its triggers in our daily lives so they don’t escalate into explosive rage.