Everyone gets angry on occasion. If you're experiencing overwhelming rage, though, it could be damaging your mental and physical health as well as your relationships with others. Uncontrolled anger can be indicative of underlying problems, such as anger management issues or mental disorder. It's important to control your emotions and calm yourself down for your own sake as well as for the sake of those around you.
So, check out those 7 tips to control your anger before it control you.
Engage in physical activity.
The endorphins that come from exercise can help you calm down, and moving your body provides a physical outlet for your rage: in this way, exercise can help in the moment of anger. However, maintaining a regular exercise schedule can also help you regulate your emotions in general. While you exercise, focus on thinking about the exercise and your body, not what has been on your mind lately. Some forms of exercise that might appeal to you and help you control your anger include:
Running/Jogging, Weight training, Cycling, Yoga and more
Get enough sleep at night.
Most adults need at least 7-8 hours of sleep per night to thrive. Being sleep deprived can contribute to a wide range of health problems, including the inability to manage emotions properly. Getting adequate sleep can improve your mood and lessen your anger.
If you have chronic sleep problems, consult your physician. You may be able to make dietary or lifestyle changes to improve your sleep. You may also be able to try herbal or medicinal supplements to sleep more.
Take a break as soon as you recognize that you're angry.
You can take a break by stopping what you're doing, getting away from whatever is irritating you, and/or just taking a breather. Getting away from whatever is upsetting you will make it infinitely easier to calm down.
Remember that you do not have to respond to a situation immediately. You can count to 10 or even say “I will think about it and get back to you” to give yourself additional time to cool down as necessary.
If you're angry at work, go to a room or step outside for a moment. If you're driving to work, consider sitting in your car so that you're in a space you own.
If you're upset at home, go to a single-occupancy space (such as the bathroom) or for a walk or go for a walk with someone you trust or that can help you.
Take a timeout
Timeouts aren't just for kids. 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
Breathe deeply.
If your heart hammers with rage, slow it down by controlling your breathing. Deep breathing is one of the most important steps in meditation, which can contribute to controlling emotions.
Even if you do not fully “meditate,” using deep breathing techniques can offer similar benefits.
Count to three as you inhale, hold the breath in your lungs for three more seconds, and count to three again as you exhale. Focus only on the numbers as you do this.
Be sure that each breath in fully fills your lungs, causing your chest and belly to expand. Exhale fully each time, and pause between the exhale and the next inhale.
Keep breathing until you feel that you have regained control.
Practice positive self-talk.
Changing the way that you think about something from negative to positive can help you deal with your anger in a healthy way. After you have given yourself a moment to calm down, "discuss" the situation with yourself in positive and relieving terms.
For example, if you experience road rage, you could try turning from “That idiot almost killed me! I want to kill him too!” to "That guy almost sideswiped me, but maybe he was experiencing an emergency and I'll probably never have to see him again. I feel lucky that I'm alive and my car is unscratched. I'm fortunate that I can still drive, and I can continue to be calm and focused when I get back on the road."
Once you're calm, express your anger
As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
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