7 Simple Steps to Help You Manage Your Anger
When we experience anger, it’s natural to want to react. However, according to many anger management therapists in Calgary, when anger becomes so overwhelming that it interferes with your ability to function on a daily basis, managing anger can be difficult. There are many different types of anger: annoyance, resentment, hostility and rage, for example. Learning how to manage anger is not easy and cannot be done overnight. But with time, patience and the right strategies, you can learn to channel your anger in productive ways that help you manage stressors instead of letting them control you. Below are some helpful tips on how to manage your anger. Read on and see if any of these strategies resonate with you.
Commit to Self-Care
Why do we get so angry in Calgary? Is it because of driving on the Deerfoot? Having to shovel the driveway in -20 degrees? Anger can be a symptom of something else going on in your life. If you ignore the underlying cause, your anger will likely continue to surface over and over again. Start by getting in touch with your feelings and taking time for self-care. If you are feeling particularly stressed and/or anxious, try to figure out what is going on in your life. Are you dealing with a difficult situation at work? Are current events in your community causing you stress? Are you having problems in your relationship? Take some time to reflect on these issues and think about how they are impacting you. Having awareness of what is happening in your life will help you to determine your needs.
Practice Breathing Exercises
Learning how to manage anger begins with learning how to manage your stress levels. This can be achieved through the practice of mindfulness and deep-breathing exercises. Breathing exercises can help lower your stress levels and help you better manage anger. When you are angry, you may tend to hold your breath or breathe shallowly. Breathing exercises can help you calm down and relax. There are many different types of breathing exercises that you can try. Pick one or two that you find comfortable and practice them regularly. As you become more experienced with breathing exercises, you will be able to use them at the first sign of stress or anger.
Network with Supportive Friends
Anger is a normal human emotion. However, it can often be a very destructive emotion. When you’re experiencing high levels of anger, it can be hard to think clearly and rationally. In these moments, you may say or do things that you end up regretting. You may hurt yourself or others around you. Or you may say things you later regret and find it difficult to repair your relationships. If you find yourself in this situation, it can be helpful to reach out to someone you trust and share your feelings. Talking about your feelings with a friend or loved one can help you gain some clarity around what is happening for you. Network with people who are supportive, non-judgmental and encouraging. And avoid reaching out to people who tend to fan the flames of your anger.
If you are dealing with high levels of anger, you may want to make sure you are getting enough exercise every week. Many people who experience high levels of anger report feeling better after taking part in moderate exercise for 30 minutes at least three times a week. Exercise can help you release pent-up energy and frustration. It can also help you sleep better, lower your stress levels and lift your mood. By exercising regularly, you can help reduce your overall anger levels and help you better manage your emotions.
Write Out Your feelings
Anger can be a very productive emotion when it is used positively. However, when it is bottled up, it can be very destructive. If you are experiencing high levels of anger, it can be helpful to channel those feelings into a constructive outlet. One way to do this is by writing out your feelings. You can write a letter to the person or people you are angry with. Or you can write about your feelings in a journal. Writing can help you get your feelings out on the page and release them in a healthy way.
Develop a Coping Strategy
When anger is experienced at high levels, it can be difficult to think rationally. In these moments, it can be helpful to have a coping strategy that you can turn to whenever you need it. By having a coping strategy ready, you may be able to reduce the intensity of your anger and help you better manage your feelings. What does your strategy entail? Some examples of effective anger coping strategies include: – Taking a break – going for a walk outside, listening to music or taking a break from your work. – Taking a few deep breaths. – Talking to a loved one about your feelings. – Writing down your thoughts and feelings in a journal. – Getting a massage.
Take Time to Reflect and Solve the Problem
Anger is often caused by a problem or a stressor. If you can identify the source of your anger in the first place, you will be able to deal with it better. By reflecting on the source of your anger, you can begin to develop a solution to the problem. – What caused your anger? – Where did the anger come from? – What is the problem or stressor causing your anger? – How can you solve the problem that is causing your anger?
By reflecting on the problems causing your anger, you can begin to develop solutions to those problems. By taking action on the solutions to your problems, you can reduce the amount of anger you feel in your daily life. By committing to self-care, practicing breathing exercises, networking with supportive friends, exercising regularly, writing out your feelings, developing a coping strategy and taking time to reflect and solve the problem, you can learn how to manage anger. Get in touch with a Calgary psychologist if your feelings are too much for you.