Turning Down The Heat: A Guide To Anger Management

Anger can be a healthy response and natural emotion that will be experienced by everyone. However, when anger is not managed properly, it can lead to problems within relationships, work life, and negatively affect your mental wellbeing. 

Anger can arise as a response to feelings of threat, frustration or humiliation. It is our body’s way of protecting itself from a perceived threat.

Here are 8 ways to turn down the heat and manage feelings of anger and frustration:

1. Recognise Early Warning Signs

Self-awareness is an important factor within anger management. Physical signs of anger such as an increased heart rate, muscle tension or a general sense of irritation, can queue an angry outburst. Try to pay attention to these physical and emotional warning signs to prevent anger issues from arising. 

2. Practise Deep Breathing

If you feel anger arising, try to remove yourself from the situation and practise deep breathing techniques. Inhale slowly through your nose, hold your breath for a few seconds, then exhale through your mouth. Deep breathing will physically calm your body and provide you with a way to rationalise and neutralise your feelings.

3. Use Relaxation Techniques

Incorporating relaxation techniques into your daily routine, such as yoga or meditation can provide mental clarity and help you stay calm in testing situations. 

4. Identify Your Triggers

Reflect on situations or circumstances that trigger your anger. Examples of these could be: specific places, situations, or people. By identifying these triggers you can better prepare and develop strategies to manage your reactions.

5. Challenge Negative Thoughts

Reshaping negative thought patterns can transform your life. Start by asking yourself if your thoughts are rational, or if there are alternative explanations for the situation at hand. Challenging your negative thoughts can help you to reevaluate a situation and reshape your perspective.

6. Practise Assertive Communication

Instead of reacting aggressively, try practising assertive communication. Assertive communication involves mindfully expressing your feelings whilst  listening to the perspectives of others. Communicating in this way can help you to feel validated as you are expressing your opinion in a composed manner.

7. Take Time Out

If you are overwhelmed by feelings of anger, take a break from the situation. In these situations you could leave the environment, practise breathing exercises or mindfulness techniques, or get some fresh air. These tools can give you time to cool off. When you feel more level headed, you can address the situation with patience.

8. Seek Professional Help

If anger is significantly impacting your life or relationships, consider seeking the assistance of a mental health professional. Healthy Mind Coaching will help you to create a plan to strategically overcome anger issues and help you to take control of your mental health.

Contact [email protected] for a free 20 minute consultation to discuss your issues, concerns and requirements.

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