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Nov 2, 2023 · If you're not careful, your anger can get the best of you. Learn anger management strategies to calm you down before you do something you regret.
- Count down. Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
- Take a breather. Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
- Go walk around. Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
- Relax your muscles. Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
- Relaxation. Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation.
- Cognitive restructuring. Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts.
- Problem solving. Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it’s a healthy, natural response to these difficulties.
- Better communication. Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you’re in a heated discussion is slow down and think through your responses.
Jul 12, 2023 · Anger can become a serious problem when dealt with through aggressive and violent means. In this article, we’ll break down the psychology behind anger management and how anger management therapy works, and share interventions you can use to help clients develop their anger management skills and awareness.
Apr 21, 2021 · Anger is a strong negative emotion that prepares us to fight or confront our enemies. Although it's normal to feel angry at times, over-expressing anger or suppressing it can be detrimental...
Mar 17, 2024 · There are several support groups and anger management programs, both in-person and online, that can be helpful. Identify one that could be appropriate for the person and encourage them to join it. There are also several books, videos, podcasts, and other resources designed to help people with anger issues.
Nov 1, 2017 · Sometimes, though, people need extra help to keep their rage at bay. Psychologists can help people recognize and avoid the triggers that make them angry. They can also provide ways to help them manage the inevitable anger that sometimes flares without warning.
