How to get your anger under control!

Anger is one of the most powerful emotions. You can use it for either constructive or destructive purposes – it is all up to you. Here we are looking for some useful tips to handle your anger effectively. Please note that these tips are for controlling your anger at an event or to a person. It may not be helpful if you have developed a habit of throwing your anger everywhere uncontrollably.

Take a 'timeout,

Although it may seem silly, counting to 10 or saying I am OK or be calm, everything is fine, or I can handle this a few times, or chanting some mantras before reacting can calm your temper.

Get some space

Take a break from the person or event you are angry with until your frustrations reduce. Ensure that you take few deep breaths and convince yourself that you can manage your anger under control.

Once you are calm, express your anger

It is healthy to express your frustration in a non-confrontational way. Reacting when you are angry can make the situation worse. At the same time, not releasing it can be harmful to self.

Get some exercise

Physical activity can provide an outlet for your emotions, especially if you're about to erupt. Go for a brisk walk or a run, swim, or play. Punching a boxing dummy can help release aggression due to anger.

Think before you say anything

If you say everything in anger, you are likely to say something you will regret. When you are angry, it's easy to get sidetracked. You may bring unrelated issues to the table. It can be helpful to write down what you want to discuss to stick to the issues.

Identify solutions to the situation

Instead of focusing your anger, focus on what made you angry. Try to work with the person who angered you to resolve the issue at hand.

Use 'I' statements when describing the problem

Speaking from I perspective will help you avoid criticism or blame. If you criticise or blame others can make them angry and lead to a fight. Instead of focusing on the persons involved, focus on the issue at hand to be resolved.

Don't hold a grudge

If you can forgive the other person, it will help you both. It is unrealistic to expect everyone to behave the way you want. Forgiveness is not forgetting or allowing the other person to repeat the mistake. When forgiving, you must remember the lessons learned and adapt the best new functional relationship with the person.

Use humour to release tensions

Taking it light can help melt away tension. But remember avoiding ridiculing. Sometimes humour may lead to hurtful comments. Beware of the boundaries.

Write a Journal

Writing down incidents that make you frustrated or angered can help to manage it well. Without judging or thinking, keep writing down what made you angry and how you feel about it can help alleviate the gravity of anger.

Take a nap or bath

Taking a nap after lunch or whenever you feel tired will help you manage your emotions better. It can refresh your mind and help you in decision-making. When you are faced with an anger attack taking a warm water bath and a nap can make you feel better.

Practice relaxation skills

Learning skills to relax and de-stress can also help control your temper. Practice deep-breathing exercises, visualize a relaxing scene or repeat a calming word or phrase to yourself, such as "Take it easy, I am fine, all is well. Other proven ways to ease anger include listening to music, writing in a journal, breathing techniques and practicing yoga. Every person should know their anger limits. You should draw you limits and work on anger management to bring your anger within the allowed limits.