6 Simple Anger Management Techniques

Anger occurs not only due to mental changes, but also biological changes. Blood pressure, production of various hormones and breathing rates increase. It is important to learn how to control your anger.
6 simple anger management techniques

Everyone loses their temper once in a while. But getting angry can be problematic when this happens often. If you’ve been a little “too grumpy” lately, you may want to do something about this. We have collected 6 simple anger management techniques that can be of great help!

Anger and outbursts of rage can create chaos not only for the people around us, but also inside our bodies. Studies have shown that anger increases the likelihood of developing various heart problems, especially in men.

An unnatural amount of anger can also lead to problems such as stress, constipation, insomnia, headaches, gastritis, etc. It is therefore important to be able to control our emotions when we get a little too hot and red at the top. Hopefully, our simple anger management techniques will help you.

What is anger?

Anger is an emotion that can vary in intensity, depending on the condition of the person becoming angry and what has triggered it. The mild form of anger is characterized by severe discomfort, and the extreme form is characterized by outbursts of rage.

Anger is caused by both mental and physical changes, as anger increases blood pressure, the production of various hormones (including adrenaline and cortisol) and breathing rate.

Feel free to read: Recommended exercises to lower blood pressure

The instinctive and natural way we usually express the mind is through aggressive behavior. We scream, throw things or hit something or someone.

The American Psychological Association ( American Psychological Association editor .) State that anger is a response to an external threat, which we must fight to defend us from a greater evil. But it is worth knowing that even if a little anger is necessary for our survival, extreme rage is always harmful.

Simple anger management techniques

6 simple anger management techniques


Relaxation techniques or other relaxed exercises can work wonders in reducing stress and anger, as well as thoughts and feelings that make you angry.

How can you relax? Some good exercises are meditation, yoga or tai chi. Close your eyes, breathe deeply through your nose and try not to think about anything.

Do you find it difficult? Do not worry about it. Eventually it will be easier – Practice makes perfect! This is a wonderful technique that will quickly calm you down.

Physical activity

Physical activity is a natural remedy for anger. But be aware that not all types of sports or exercise programs counteract anger equally effectively.

If you are not of the athletic type, you have no need to worry; It is not difficult to find activities that will help you fight tension and frustration.

For example, you can try boxing or other martial arts, yoga, cycling, hiking, swimming or the like.

Find the underlying cause

You can try many simple anger management techniques, but in order for them to really work, you also need to be aware of what the underlying cause is.

A good way to get rid of excessive anger is to tackle the problem. Addressing the problem means that we need to go deep into it and look for the reasons why we get so angry and why we react the way we do.

You may not have realized what is bothering you, and it can help you a lot just to talk about it, either with a good friend, therapist or with the person who makes you angry. You have to be focused and think that everything has a solution.

If the situation gets out of control, it’s not worth hanging on to. If there are improvements or changes that can be made – make them.

Feel free to get an appointment with a psychologist, if you think you can not control your mind without help. A psychologist knows what helps, and has various simple anger management techniques lurking. Just having someone listen to your problems can help.

Discover: 5 tips to calm the mind and see things in a positive light

Think rationally about the situation

When the mind dominates, it is difficult to think clearly. Like all other problems, this also has a solution. First, try to avoid using two words: “never” and “always”. The only thing you achieve with these two words is to justify your mind, and so you will not find a solution.

Replace “I’m always angry when I’m late” or “you can never be calm when you are stuck in a traffic jam” with “I do my best to stay calm the next time I do not get home on time or get stuck in a queue”.


Become better at communicating

Sometimes we get angry because we let frustration take over. If we have talked to one person and things did not go as desired, this is not necessarily the other person’s fault.

Maybe it’s our own fault, and maybe we could not express ourselves clearly enough. Listen carefully to how you word yourself, ask the other person if they have understood what you are trying to say, and answer their questions until the situation is clarified.  This way, with good communication, one can solve many problems.

Take a break

If communication has not improved, then take a long weekend somewhere other than at home; a place you are not used to a bit. Get away from your routines for a while, take a walk through the park or on the beach.

Stop thinking about problems and think instead about what you are happy with and how you can have peace of mind. Avoid things that annoy you (like city traffic or overtime work). Think positive, enjoy the good things in life, take a deep breath and smile .



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