Ways to Handle Anger

Anger is a natural emotion that can be helpful in some cases, but it can be unhealthy if it takes over your life. Unfortunately, if you're under a lot of stress, chances are you also have a short fuse. What once might have been an annoyance---a traffic jam, for example---turns into the source of unchecked anger and even more stress. Knowing how to handle the anger, once it's there, can reduce the amount of stress you have and potentially give you a greater capacity to relax in the future.

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Taking a Break

Temporarily separate yourself from the situation and take some deep breaths. By removing from sight the source of your anger and having some physical space of your own, you will have a chance to relax more and gain some perspective on the circumstances. For example, if a coworker upsets you, find some alone space in an outdoor break area or sit in a bathroom stall if needed. The Mayo Clinic says that even counting to 10, as cliché as it may be, can truly help you handle your angry feelings. Wait until you have calmed down before you respond to whatever is making you angry.

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Physical Outlets

As stress and anger can feel like a ball of energy waiting to explode, activities such as running, biking and swimming can help take the edge off. Another outlet for pent-up anger is laughter. Make it a point to laugh on a regular basis by watching your favorite comedies and surrounding yourself with positive people. When you feel as though you're about to burst with anger, thinking about a funny movie scene or reflecting on a funny memory can help you relax.

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Relaxation Techniques

Deep breathing, visualizing relaxing scenes and positive self-talk (e.g. "You have it together") can all work together to help you reroute your anger. Add to these techniques by taking up at least one hobby that helps you release some emotional energy. Some popular relaxing hobbies include yoga, tai chi, meditating, writing, taking up a musical instrument and painting.

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Outside Counsel

A psychotherapist can help you determine the sources and triggers of your anger. He can also help you find effective ways dissipate some of the anger when it arises in the middle of your day. You may also take an anger management course or join a therapy group for people who are learning to cope with struggles similar to yours.

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Journal Reflection

You probably won't be 100 percent less angry within days of applying anger management techniques. In fact, you may need to work diligently for the rest of your life to control your anger. However, by writing about your progress and expressing your concerns, you will have a concrete way of staying accountable to yourself and your goal of being a more relaxed person.

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References:

Handling Anger: https://ung.edu/student-counseling/_uploads/files/2014_05_28_16_07_19anger.pdf
Dealing With Anger: https://kidshealth.org/en/teens/deal-with-anger.html
Anger management: https://www.mayoclinic.org/tests-procedures/anger-management/about/pac-20385186
Anger management: 10 tips to tame your temper: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434
Anger management: Your questions answered: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20048149?pg=2