Search results
Apr 14, 2022 · Anger management: 10 tips to tame your temper. Keeping your temper in check can be challenging. Use simple anger management tips — from taking a timeout to using "I" statements — to stay in control. By Mayo Clinic Staff.
- 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.
- Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
- Consider Whether Your Anger Is Helpful or Unhelpful. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy.
- Recognize Your Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
- Step Away From the Triggering Situation. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.
Aug 1, 2024 · Anger management is a technique designed to help individuals control their anger rather than allowing anger to control them. Through anger management, one can learn strategies to regulate their emotions and reduce the impact of anger on their behavior and well-being.
- Check yourself. It’s hard to make smart choices when you’re in the grips of a powerful negative emotion. Rather than trying to talk yourself down from a cliff, avoid climbing it in the first place.
- Don’t dwell. Some people have a tendency to keep rehashing the incident that made them mad. That’s an unproductive strategy, especially if you have already resolved the issue that angered you in the first place.
- Change the way you think. When you’re angry, it’s easy to feel like things are worse than they really are. Through a technique known as cognitive restructuring, you can replace unhelpful negative thoughts with more reasonable ones.
- Relax. Simple relaxation strategies, such as deep breathing and relaxing imagery, can help soothe angry feelings. If you practice one or more of these strategies often, it will be easier to apply them when angry feelings strike.
Nov 3, 2023 · Learn how to control your anger and express it assertively, not aggressively. Find out the causes, effects, and strategies of anger management from the American Psychological Association.
Aug 5, 2024 · 6 Ways to Take Control Back From Anger. Take time-outs, maintain perspective, and use proper self-care. Updated August 5, 2024 | Reviewed by Gary Drevitch. Key points. Anger is a response to...
