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Coping Skills for Anger Management

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 refuses to cooperate? Anger is a normal and even healthy emotion — but it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships.

 

Let’s consider a few steps to help you control your anger.

 

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, breath and take a step back,  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. It's unrealistic to expect everyone to behave exactly as you want at all times.

 

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. Know when to seek help

 

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

 

 

Source: www.mayoclinic.org/healthy-lifestyle/.../anger-management/art-20045434.


Article Comments

  • "These are absolute 10 solid food for thought if you are serious about dealing with anger management. I am going to put it into practice right away!!"
  • - Tinomm (9th of September 2016, 06:29:39 AM)
  • "2 or 3 of these tips should help me. ta much"
  • - scooty (24th of March 2017, 01:16:13 AM)

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