Anger Management – Best Tips to Cope with Anger & Frustration

Ways to Control Anger

1. Think before you talk

When angry, take a few moments to collect your thoughts before you speak anything that you might later regret. Allow others involved in the situation to do the same.

2. Express your concerns, once you’re calm

Once you have cooled down, express your frustration in an assertive but non-confrontational way.

3. Go Walk Around

Any form of exercise or physical activity can help reduce stress and help you calm down. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a Timeout

Giving yourself short breaks during the day can help you deal with a stressful day. In this quiet time, you can process events and return your emotions to neutral.

5. Identify and Focus on probable solutions:

Instead of focusing on what made you mad, work on resolving the issue at hand. It’s important to understand that at times some things are simply out of your control. Try to be realistic and remind yourself that anger won't fix anything. It might only make it worse.

6. Practice Deep Breathing

Breathing becomes shallower and speedy as you grow angry. Practicing deep breathing for several minutes can reverse that and help to control your anger.

7. Repeat a Mantra

Find a word or phrase that helps you calm down and refocus. Repeat that word to yourself repeatedly when you’re upset or angry.

8. Listen to Music

Play your favourite music and let is carry you away from your feelings and take your anger away.

9. Don’t hold a Grudge

Forgiveness is a powerful tool. The act of forgiving someone who angered you might not only help you control your anger, but it may also help you learn from the situation and strengthen your relationship.

10. Laugh it off to release Tension:

Using humour to diffuse tension can help you face what makes you angry.

11. Practice Relaxation Skills:

Practicing relaxation skills such as yoga poses, mediation etc. can give you substantial control over your own mind.

12. Seek Help:

Learning to control anger can be a challenge at times. Seek help if your anger seems out of control causing you to do things that may hurt those around you.

Conclusion

Anger is a normal emotion that everyone experiences from time to time. However, if you find your anger turns to aggression or outbursts, you need to find healthy ways to deal with anger. Try above mentioned tips to control your anger but if it doesn’t help then consider talking with your doctor.

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Source: Mayoclinic, VeryWellMind, Healthline

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on April 11, 2023