Identify why you get angry:
Recognise your anger signs, actually, your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. “If you notice these signs, get out of the situation if you’ve got a history of losing control,” says Isabel.
Try to find out why you get angry, you can ask yourself, what’s got me angry? Why am I feeling angry? Make sure you are clear on this. Be very specific on why you are angry, what caused anger for you.
The truth is that Anger is a normal, healthy emotion but it can be a problem if you find it difficult to keep it under control.
“You can control your anger, and you have a responsibility to do so,” says clinical psychologist Isabel Clarke, a specialist in anger management.
Control yourself: Respond to anger by impulse is not a good thing, you need to always pause for a minute of more to give yourself time to manage your anger. You can think of how best to respond to anger in this way, although without reacting in any guise. You can also do a Count to 10, what this does to you that, it gives you time to cool down, so you can think more clearly and overcome the impulse to lash out.
In the same vein, you can avail yourself the opportunity to breathe slowly.
Breathe out for longer than you breathe in, and relax as you breathe out. “You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in,” says Isabel. “This will calm you down effectively and help you think more clearly.”
Someone said, it is however necessary to consider the consequences of each solution you have come up with in your 10 seconds pause, think it through. This is where you think about what is likely to result from each of the different reactions you came up with.
Ask yourself: What will happen for each one of these options? For example:
- Yelling at your mom may get you in worse trouble or even grounded.
- Cleaning your room takes work and you may get to the party late (but maybe that adds to your mystique). With this option, you get to go to the partyand your room’s clean so you don’t have to worry about it for a while.
- Sneaking out may seem like a real option in the heat of anger. But when you really think it through, it’s pretty unlikely you’d get away with being gone for hours with no one noticing. And when you do get caught — look out!
Work out can help with anger
You can bring down your general stress levels with exercise and relaxation. Running, walking, swimming and meditation are just a few activities that can reduce stress. “Exercise as part of your daily life is a good way to get rid of irritation and anger,” says Isabel.
