Anger Management

Anger is a naturally occurring emotion. some people experience problems with how to handle their anger. Anger should be addressed when it occurs, rather than allowing it to build up. Thoughts or feelings about the anger should be communicated assertively, not aggressively. If you are having problems managing your anger, some activities can help.

Practice Communication

Many people have trouble managing their emotions because they don't know how to correctly identify their emotions and communicate their feelings. Practice clearly stating your feelings based on your own perspective using an "I" statement. For example, don't say "You really make me mad when you walk around the house and ignore me." Instead, say "I feel neglected and confused when it appears that you are avoiding me or avoiding communication with me." This reduces the blame placed on the other person and puts you in the perspective of identifying a problem for which you want to find a solution.

When you need to tell someone how you feel, schedule some time to talk or informally ask the person to take a few moments to speak with you. This reduces any distractions and respectfully lets her know that there is something serious you would like to discuss in a calm manner.

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Breathing Exercises

Learning relaxation techniques can help you to manage your stress and control your anger, states Mayo Clinic. Simple relaxation techniques such as breathing exercises or muscle relaxation can be done virtually anywhere, any time to reduce your anger. Sit with your feet flat on the floor and hands down by your sides or on your lap. Close your eyes and inhale deeply for five to 10 seconds. Hold for one second and exhale for another five to 10 seconds. Repeat as many times as necessary to calm yourself down and regain control of your temper.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that includes creating tension in various muscles and releasing tension by relaxing those muscles. Start with breathing slowly and deeply; clench your fist as tight as you can and hold it for five to 10 seconds. Release the clench and focus on the release of tension in the body. Think of your fist as containing the anger you're feeling. When you release your fist, the anger is released with it. As you become familiar with the process, use the same technique in other parts of the body,

Exercise

Not only is it good for you, exercise increases brain activity, which helps to regulate your moods and emotions. Exercise can help you to transfer all of the emotional and mental tension you feel into physical energy. Exercising for 20 to 30 minutes each day supports good overall health. If you find yourself in a stressful situation at work, however, take a break and go for a brisk walk.

Reference:

Anger management: 10 tips to tame your temper