Updated: Jan 20, 2019
Do you explode in anger when another driver cuts you off in traffic? Does your blood pressure soar when you partner argues with you? Anger is just one of many emotions that people experience – but it is often the most misunderstood.
Here are 5 quick anger management tips to help you get a handle on your anger.
1. Practice Relaxation Techniques
Anger is easily triggered when we are stressed out. That is why practicing relaxation skills can help with anger management. Do deep, slow breathing through your nose or mouth, imagine a relaxing scene in your mind, or repeat a calming word or phrase, like "this too shall pass." Other relaxation skills include listening to music, writing in a journal or doing a few slow stretches or yoga poses.
2. Think Before You Speak
When we feel frustrated, it's easy to say something we'll regret later on. One of the most valuable anger management tools is to take a few moments to gather your thoughts and think before saying anything. Consider these questions before you speak: 1. Is it kind? 2. Is it necessary? 3. Do you need to say it right now?
3. Get Some Physical Exercise
Physical activity is an excellent anger management tool, as it can help decrease the stress that triggers frustration and irritability. When you notice your anger escalating, go for a walk, do some yoga stretches, do sit-ups or push-ups, shoot some baskets, etc. By doing physical activities, you can release your tension and tame your temper.
4. Use Humor for Anger Management
You can diffuse stress by using humor to lighten up the situation. Use humor to help you deal with what's making you angry. Sometimes laughing at yourself can help you let go of unrealistic expectations that you have about how something should go. But avoid being sarcastic, because it can hurt people’s feelings.
5. Let Go of Resentment
Forgiveness is a very effective anger management tool. If you hold onto anger and allow negative thoughts to block out positive feelings, you will end up feeling bitter. But if you forgive the person who hurt you, you can learn from the situation and release old resentments.
The Emerge from Anger program offers voluntary and court-ordered domestic violence and anger management classes in Newhall, California. The classes are court-approved and certified by the Los Angeles County’s Probation Department’s Domestic Violence Monitoring Unit. We also have individual, couple’s and family counseling. For more information about our anger management and domestic violence classes, call our executive director, Mark Miller, MFT, at (661) 255-6634.