1. Learn how to recognize the physical, mental, and behavioral warning signs of your angry feelings. Physical clues such as rapid heartbeat, clenching your jaw or fist, and muscle tension can be clues to escalating anger. These physical signals, in combination with anger-feeding thoughts and expectations, may be an early warning that we should "cool down," adjust our expectations or attitudes, or simply walk away from a situation.
2. Ask yourself if your anger is justified. Is it an overreaction to a situation that is beyond our control? Am I misplacing anger with myself onto others? Am I expecting too much of others and/or myself? Am I taking things too personally?
3. Talk, rather than act out on your angry feelings. Talk to someone you trust and who is not involved in the event that triggered your anger. "Venting" or talking with a neutral friend or with a counselor can help us get another perspective. Avoid venting with someone who fans your anger or encourages you to act on your angry feelings. Instead, chose someone who is cool-headed and able to help you move on.
4. Explore your options. What type of response is in your best interest? Play out different scenarios in your head and with someone you trust if possible, try to let go of the problem for a day or two. Do something physical(take a walk, play ball, exercise), but not violent, to relieve your stress. Let things cool down. Important decisions are best made when your in a calm, rational frame of mind.
5. Recall what solutions worked for in the past. Past experiences with successfully handling anger may hold the key to how to deal with a present situation. Remember that difficult feelings, no matter how strong, are always temporary. No matter how uncomfortable we may feel right now, it will go away. Acting impulsively, exploding, or sulking will only make matters worse. Remind yourself that you can deal with difficult feelings.
6. Reward yourself. When you've successfully handled a difficult situation, pat yourself on the back and give yourself a healthy reward. Be proud that you can deal with difficult feelings and weather the storm.
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1 comments:
Managing anger is really needed by anyone. In what ever manner you express your anger (even if it's by continuous talking, throwing things up or just hide it in yourself)you still have to manage it cause once you derelict it, it can lead you to mental health problem or worse it can cause your death.
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