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How to know if you need to learn anger management?

Do you frequently get angry with little things? Do you often regret getting angry over small things?  If your answer to these questions is a ‘Yes‘, then the anger management tips mentioned here will make your life simpler.

Just like all other emotions, anger is a normal human emotion. But uncontrolled anger can cause you a lot of damage in life.  People often take too long to notice the alarming signs of uncontrolled anger. But, better late than never. It is never too late to bring about positive changes to manage anger.  Of course, it is not possible to overcome your anger issues in a day. Anger management is a gradual process to learn.

Also Read: Depression at Workplace: What to do?

Tips for Anger Management

  • Notice the physiological impact of anger– Intense Anger not only harms the mental health but it also shows certain physical signs. Following physical changes occur when a person feels intense anger:

  1. Clenched fists
  2. A sudden increase in the heartbeats
  3. Face turns red
  4. Increase in blood pressure
  5. Headache

It is really important to take preventive actions as soon as you notice the signs of intense anger. In the long run, these signs of anger can cause you health troubles such as high blood pressure (hypertension), depression, etc.  Therefore, take small and gradual steps towards improving your temperament. And, appreciate yourself every day while working on anger management.

Also Read: How to Handle Emotional Eating?

Here are the best effective anger management tips for you:

  • Reflect before you react- Take a moment before you overreact to a situation or a person in anger. Try to be rational than responding emotionally to any situation. This will save you from the regret of saying harsh things in the heat of the moment. So, next time you feel the anger overcoming your senses, take a long deep breath. For a few seconds, just take deep conscious breaths, it will help you in managing your anger.

  • Do not keep grudges- It will only harm you if you allow the negative feelings to occupy your headspace. Give up anger and grudges to bring peace to your life. Learn to forgive people who make you angry. Forgiveness empowers you and makes you a peaceful person. Thus, forgiveness is the key to overcome anger issues.

  • Muscle relaxing stretching and exercises- Intense anger causes stress in the body muscles also. (Also Read: What Causes Mental Fatigue and How to Deal With It?). Do stretching exercises regularly to release the tension from the muscles. These physical activities will make you feel light and rejuvenated. Make sure to start with mild stretching for the entire body to be safe from any muscle pull. If you follow this routine regularly, you will be able to manage your anger better.

Go for swimming, brisk walking, running, jogging or hit the gym as it will help you in channelizing the pent up energy. It will prove effective to both your mental and physical health. You will feel lighter at the end of such physical activities. Indulging in these physical activities will keep you safe from cardiovascular problems as well.

  • Take some time off

    When every small thing irks you and you lose your temper every day, take a break. Take some time off from your hectic life and try something new. (Also Read: Does Social Media Contribute To Depression? ). You can do the following things to unwind the stress and anger in your head:

  1. Indulge in a creative activity
  2. Go for a small vacation
  3. Sweat it out (running, hiking, strength training)
  4. Visit a new place
  5. Try new things that make you excited

Trying out these things will fill you up with positive feelings and allow you to let go of the anger issues. You will feel more drawn towards the things that excite you and bring you peace.

  • Do not bottle up: Express your displeasure in a certain situation after you calm down. Do not keep everything to yourself. Bottling up troublesome thoughts and feelings will only add up to your anger issue. So, learn to express and talk out the disagreement than to have an intense argument. This is a really effective way of anger management.
  • Stop the blame game that makes you angry- Most of your anger arises when you blame others for your reactions. Rather than blaming others, behave more responsibly. When you start taking full responsibility for your life, other people’s actions bother you less. Thus, acting more responsibly will surely help you in getting rid of the anger.
  • Meditate to detach from anger: Anger gets the best of us if we keep dwelling on the same things that upset us. Start meditating every morning to begin your day on a peaceful note. Begin with 10-15 minutes of meditation every day. Focus on deep breathing and do not suppress any thoughts. Just keep bringing your focus to the breathing and visualize the inhalation. Feel the tension released with each exhalation.

meditation for anger management


Meditation allows you to process the anger and its underlying causes. When you meditate regularly, you are able to observe the thoughts that are the cause of your anger without letting them emotionally affect you. The more calm and stable you keep your mind, the more easily you manage your anger. (Also Read: How Mediation helps with Irregular Periods? )

Benefits of Anger Management

  • Improves rational decision making
    When you practice small steps to improve your temperament, you become more patient. You gradually move away from anger’s hold over you. Instead of reacting emotionally to everything, you start responding rationally to situations and people. It will allow you to learn to get rid of anger issues. Patience enables you to make more rational decisions before jumping to conclusions in anger.
  • Reduces stress from the body
    Engage in activities that release your suppressed energy. It will relax your body and take away the stress that your might be causing. Being active physically and mentally will make you feel rejuvenated to carry on with your daily routines. (Also Read: 15 Simple Things That Can Help You Relax In The Office)

  • Intense arguments change to healthy disagreements
    Managing your anger will enable you to disagree with something in a healthy manner. When you learn to manage anger, you share your point of view without disrespecting the other person. Peaceful disagreements are any day better and more mature than throwing harsh words in anger.

  • You get rid of the tunnel vision
    When you let go of the anger and start understanding others’ perspectives, it expands your rational abilities. You learn to figure out the possible solutions to tackle an inconvenient situation. This shifts your focus from anger to seeking positive outcomes.

benefits of anger management

  • Enables you to make better relations
    Learning anger-management enables you to build more peaceful relations with the people around you. It helps you in building healthy, symbiotic relations. People open up to you more when you are free of negative emotions like intense anger or rage. Start today, and keep taking gradual steps towards a healthy mind and a healthy body.

Also, always remember there is nothing wrong with seeking help. You can ask for help to learn how to manage your anger. It will make you and your loved one’s life better.

Also Read: Yoga Poses For Every Woman

Reviewed By
Surgical Clinic

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