Feeling the emotion of anger is normal. In fact, anger could be a positive emotion once it aids you in coping with problems or issues regardless if that’s at home or at work. But anger could be challenging once it leads to physical altercations, outbursts, or aggression. Anger management is vital to help you prevent doing or saying something you might regret afterward. Before your anger gets worse, you can utilize the following techniques to control your anger:
Have a breather
Once you become angry, your breathing tends to speed up and gets shallower. Thankfully, you can effectively reverse your anger and that trend by inhaling deep and slow breaths from your nose and then exhaling out of your mouth several times.
If you think that you’re about to get mad, control your feelings and count up or down from 1-10 or vice versa. If you are really mad, you can begin at 100. During the moment it needs you to count, you can make your heart rate slower, causing your anger to subside.
Go walk around
It is recognized that exercise can help in reducing your anger and calming your nerves. You can opt to ride a bike, go for a walk, or even play golf. Any activity that gets your limbs working is great for your body and mind.
Repeat a mantra
Look for a phrase or word that can help you refocus and calm down. If you are angry, just remember the phrase and keep on repeating it to yourself. Such words or phrases could be “You’ll be fine,” “take it easy,” and “Relax.”
Relax your muscles
What it takes to slowly relax and tense different muscle groups in your body simultaneously is progressive muscle relaxation. While you release and tense, have deliberate and slow breaths.
Two of the great examples of non-strenuous movements similar to yoga are shoulder rolls and neck rolls. These movements can aid you in harnessing your emotions and controlling your body. There’s no need to have fancy equipment.
Play some music
Allot music to transport you away from what you currently feel. Put in your earphones or go to your vehicle and start listening to your favorite music. Then you can bop, hum, sing, or sashay away from the anger that you feel.
Once angry, try to go into a quiet room, shut your eyes, and try to visualize yourself in a relaxing scenario. Concentrate on the imaginary scene’s details. You can pay attention to different things you can see such as knowing how a chirping bird sounds, how tall are the mountains or even the color of the water. This technique can aid you to be calm amidst anger.
Once you feel that you’re steamed, you might be enticed to allow to let out the bad words you are thinking, however, you should keep in mind that doing so can only do harm than good. As much as possible, you should shut up, stop talking, and act as if your lips are glued. Use this moment of silence to process and collect your thoughts properly.