Anger Management: 4 Anger Management Techniques

Anger management is a form of psychiatry that mitigates unhealthy feelings of anger. Anger is a healthy emotion, but experiencing anger too often may lead to physical and emotional harm and can negatively affect your personal relationships. The goal of anger management is to provide clients with the tools necessary to control their anger problems better. Mental health professionals often play an active role in anger management therapy, and there are many techniques people can practice to reduce angry outbursts and better their mental wellness.

Anger is a natural human emotion to experience, and everyone will feel waves of anger from time to time. Leaning into anger, and experiencing it too often, can be damaging to a person’s well-being. Uncontrollable anger can have health side effects, including high blood pressure and increased stress, heart rates, and risk of heart disease. Anger and aggression can also deteriorate relationships with loved ones. Angry feelings may divide people, limiting dialogue and increasing resentment.

People can employ many anger management skills to manage their negative emotions better. Consider the following techniques:

1. 1. Boost your self-esteem. Anger can arise when people have low self-esteem, so it is essential to surround yourself with people who respect you and can help you cultivate self-love.
2. 2. Identify the source of your anger. Meeting with a therapist can help you identify sources of irritation and find ways to address them.
3. 3. Take a brisk walk. In the heat of the moment, taking a break and going outside are popular anger management strategies. Getting fresh air and changing your surroundings can help angry people find peace more quickly.
4. 4. Use breathing exercises. Take deep breaths, count to ten, close your eyes and relax to control your anger better.

Controlling anger is essential for maintaining relationships and avoiding health issues. Restructuring anger can decrease the chance of aggressive behavior or harmful expressions of anger. Consider the following methods:

• Articulate your feelings. Anger often arises out of disagreements with others at home or work. Having polite conversations, telling others how you feel, and using problem-solving techniques together can be a positive way to articulate anger and move on from it. Practice active listening to hear the other side of the issue.
• Find an outlet. Some people give their anger an outlet, fueling the feeling into healthy modes such as physical activity. For example, people may take their aggression out on runs or kickboxing classes.
• Keep a journal. Journaling is another healthy way to deal with anger issues. Writing down your feelings can be soothing and is a safe way to express ill feelings.

Heed the warning signs of uncontrolled anger, and seek professional help to begin an anger management program if you notice any of the following:

• Career jeopardy: Take anger management classes if your outbursts have led to probations or discipline at work; continued anger can jeopardize your career.
• Mental health struggles: Unhealthy anger can cause or lead to increased mental health problems.
• Physical symptoms: If your heart rate is higher than usual, if you quickly get sweaty palms when upset, and if you’re experiencing high cholesterol, anger may be taking a toll on your physical health.
• Relationship strain: If anger leads to divisions and stress in your personal life, you should seek anger management to improve these relationships.

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