30 Anger Management Tips

 

Anger is a normal and even healthy emotion. However, anger can become problematic if it leads to aggression, outbursts or physical altercations. It's important to deal with it in a positive way when getting out of hands. Uncontrolled anger can be destructive, take a toll on both your health and damage your relationships with friends and colleagues. It can even deny you of reaching your goals in life if not kept in check. Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control.

Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child, wife or friends refuse to cooperate? 

Are you ready to get your anger under control? Start by considering these 30 anger management tips.

1. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

2. Once you're calm, express your anger

As soon as you're thinking clearly, express your frustration in an assertive but non-confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. 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

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse.

6. Stick with 'I' statements

To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Walk Away

When you can't control your anger, try to walk away form the scene, home or wherever you are. it is the best option that will save you a lot of problems. Then, come back later. 

Others are:

11. Take a Deep Breath

12. Relax your muscles

13. Repeat a mantra

14. Mentally escape

15. Play some tunes

16. Stop talking

17. Take a timeout

18. Take action

19. Write in your journal

20. Rehearse your response

21. Picture a stop sign

22. Change your routine

23. Talk to a friend

24. Laugh

25. Practice gratitude

26. Set a timer

27. Imagine forgiving them

28. Practice empathy

29. Express your anger Gently

30. Know when to seek help

Learning to control anger is a challenge for everyone at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you. 

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