How to Manage Anger?
1. Think Before You Speak
In the heat of the moment, it’s easy to say something but people often regret it later. Take a few moments to collect your thoughts before saying anything- and allow others involved in the situation to do the same.
2. Once You’re Calm, Express Your Anger
As soon as you’re thinking clearly, express your frustration in an assertive but non-confrontational way.
3. Get some Exercise
Physical activity such as brisk walk or run, can help reduce stress that can cause you to become angry.
4. Take a Break
Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.
5. Count Back From 100
You’ve heard the age-old advice of “Count to 10” before you speak or act. Experts now say that it’s better to count backwards from 100 by 7s because that requires more focus than counting to 10 (too easy).
6. Use “I” Statements
When you get angry, make it about yourself by using “I” statements instead of blaming it on others. For example, “I feel upset when you don’t offer to help with the dishes” is more effective than “You never help around the house.”
7. Learn to Forgive
It is an art and comes with experience. It is very important to the master the art of forgiveness. Thereafter, you can even focus on positive ways to solve the problem.
8. Practice Relaxation Skills
Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy”. You might also listen to music, write in a journal or do a few yoga poses- whatever it takes to encourage relaxation.