Do you feel like the world gets extremely loud, especially when you are trying to slow down? You want to go on with your day, but everything exasperates you. The moment you step out, there is massive traffic. Sometimes the rage extends to a limit that people around you, breathing loudly, tick you off. Anger is pure emotion, healthy emotion. And it can be neither classified as good nor bad. Like any other emotion, it is a response to a situation. Becoming angry or upset over mistreatment is justified, just like being elated over a pleasant surprise. But if your reaction to upsetting situations is an angry outburst, it might not be the right thing.
Letting out your bottled-up emotions is healthy, and venting is a great way to subside your anger. But if it hurts others, you might need to step back and observe your actions. Sometimes, rage can push you to harm yourself or even others. You must identify the difference between bitterness and seething anger.
Anger affects your daily life. When you let rage take over you, it is hard to grasp reality. You might feel that everyone around you is either badmouthing or doesn’t respect you. This can impair your sense of judgment.
So, if you feel that you let this emotion overpower you, you should seek help from a professional. Learning to control it is essential for living a peaceful life. Anger management isn’t complex, and you can successfully overcome this distress with proper consultation. Let’s dive deeply into the know-how of this technique and why it is essential.
Why is it Important?
Anger as an emotion has a wide range. But it can quickly shoot from point one to ten — one being slightly irritated to ten being a full-blown rage. Although it is common to consider it as a purely negative emotion, the theory is somewhat wrong. Anger can inspire you to stand up for a righteous cause. When you witness any injustice, it pushes you to bring a change.
However, it can easily blind you too. You can lose your sense of morality when enraged. It is possible that what you deem justifiable might hurt someone. And not getting the proper outlet for emotion can spread bitterness on the inside. A frequent feeling of rage washing over you is not healthy. How you express it also depends on how much control you have over yourself. Thus, anger management is crucial for you to keep your emotions in check and not let these emotions overshadow your judgment.
Here are some techniques that you might implement into your daily life to manage this emotion.
1. Avoid Speaking in the Heat of the Moment
It is a common saying, ‘think before you speak.’ Although it might sound very trivial, this saying holds substantial value. You might have come across instances where you say things you don’t mean. It often leads you to feel guilty and regretful over some silly words. These words might have gravely hurt the person on the receiving end.
When you feel strongly about something, try taking a few deep breaths before lashing out. You might find it surprising what a brief moment of calm can do. When you let your mind calm down, your emotions become transparent. And you get a better hold of yourself.
Try conveying your frustration, hurt, or annoyance in a calmer way. Remember to speak rather than shout. When you take aggression out of the equation, it becomes easy for you to communicate.
2. Release Your Tension With Physical Exercise
It might not sound efficient, but letting yourself loose can eliminate tension. When you exert all your energy in a tiring activity, you barely have any left to become angry. Find a physical activity you enjoy and indulge in it. Take some time from your daily or weekly schedule and invest it in that activity. It can be running, jogging, boxing, drumming, or anything you can come up with and enjoy.
Don’t forget to observe the change in your emotion. Do you still feel angry after burning all those calories?
3. Give Yourself Breaks
When you feel overwhelmed with all the rage and nothing seems to work, give yourself a break. Take a brief moment for yourself. You may get stuck in an argument that will either go to a dead-end or a fit of anger. In that case, it is best just to take a step back. The best you can do in a situation you can’t control is to avoid it. Get away from the volatile circumstances and let yourself calm down. Try some breathing exercises that might soothe you.
Take some personal time out of your daily schedule when you feel incredibly overwhelmed. Change your surroundings. Find a cozy spot where you think you have fewer chances of getting agitated. Consider switching from the place you spend most of your time. It would be better to move to a park and take a walk in the greenery.
Visualize yourself in a tranquil environment. A place that you have always found peaceful. It can either be a place from memory or your imagination. Envision a calmer, relaxed version of yourself. In that relaxing scene, think of how you can react to a situation in a gentler way.
You can always go back to the argument with a clear and composed mind.
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4. Be Forgiving
Sometimes you lose yourself when you let anger take over you. You say or do things that you don’t mean. And feel guilty about it later. It is entirely natural to feel that way. Just make sure not to be too stern with yourself. Allow yourself to feel the emotions and let them pass. Give yourself the chance to reflect on your actions without any harsh judgment. And, most importantly, forgive yourself. It is a courageous thing to accept your emotions truly. Therefore, try to understand if you are willing to acknowledge your rage and its outcome. You are halfway to the journey of forgiving yourself.
5. Lighten the Mood with Humour
Remember the common saying, ‘picture the crowd naked?’ before you are about to give a nerve-wracking speech. It is said so to offer a sense of ease. You might get a sense of power when you picture the crowd in such a hilarious and vulnerable position.
You can apply the same fundamentals with anger too. Try to replace your rage with humour. Imagine those expressions personified when you urge to call somebody spiteful names. Take the word nincompoop, for instance. Addressing someone with this word can be extremely demeaning, but try breaking it apart. It’s hard not to giggle when you enunciate each syllable. You can use humour to lighten the mood when you feel the air around you getting heavy. Try to picture a silly scenario when you are about to get deeply annoyed. Next time you are about to get in a screaming match with someone, imagine yourself belting out opera notes instead of words. After that, you might find that screaming seems sillier.
Keep in mind to separate humour and sarcasm. While humour can genuinely elevate a situation, sarcasm can sound demeaning to people. The tricky part about sarcasm is that it doesn’t always translate in the right way. It is also best to steer clear of self-deprecating humour. You don’t want to portray a weaker or foolish version of yourself just for comedy.
6. Try Relaxation Exercises
The worst part about this emotion is that it gets transferred to the wrong people. The stress you bring home from work can impact your partner or family. It would help if you dealt with your stress on your own. Nobody deserves to be a subject of hatred when it’s not their fault.
You must keep some tools handy to help you relieve your stress. Gather things that might help you calm down and create a toolbox. Think of it as a treasure box in both physical and digital space.
Put together things that target all your senses for the physical treasure box. It can be a collection of old photographs, a music box, a favorite sweet, or a book you like reading.
Try creating a folder of your favorite things for a digital treasure chest. It can be a playlist, a podcast, a movie, an e-book, or an audiobook. Anything that helps you calm down.
Learning different breathing exercises can also be helpful. You can even try guided meditation or join a yoga class. Practicing meditation helps you find Zen within yourself. There are a bunch of options for relaxation exercises. Try to get in touch with a mental health practitioner to understand better different calming activities and strategies.
Hey! Even the Hulk meditates and listens to opera to calm himself down.
7. Figure Out Your Triggers
It might seem challenging, but try to observe what agitates your anger. It is rare for a person to get angry over nothing. It is a natural response to get mad over unjust actions or discrimination. But, if you find yourself over the edge over specific actions, situations, or people, you should pay attention to that.
Try keeping a journal or record of sorts to identify your triggers. Observe what makes you furious. And come up with possible solutions. If you often find yourself stuck in traffic on your way to work, try leaving five or ten minutes earlier. Or try a different route.
If you hate when someone reads the newspaper before you and does not arrange the pages correctly, try waking up a bit earlier.
Anger festers from really trivial things and can transform into something troublesome. Understanding your rage better and finding solutions is crucial, rather than loathing yourself later.
8. Get Help Controlling Your Temper With a Licensed Therapist With Docvita Today
If you feel that your anger is generally out of control. And your daily life suffers from it. Consider seeking a professional’s help. There is a possibility that your anger issues have links to different mental disorders.
Mental health problems like PTSD or depression are some disorders where feelings of anger are a trauma response.
Sometimes you may be trying every technique out there to manage this emotion, but still not seeing any progress. It could be due to any underlying mental disorder. Getting a medical opinion on your behavior is a good idea. A doctor may refer you to a mental health professional for a thorough assessment.
Based on the severity of your condition, the treatment plan is constructed. In any case, anger-management therapy is a highly effective solution. This therapy typically includes training your mind to assess your emotions and learning techniques to handle your triggers better.
A licensed psychologist collaboratively works with you. So, you can develop strategies and techniques to change your thinking. A therapist can offer you a safe space to be transparent with your emotions. You can identify your problems when you find yourself in a judgment-free environment. You must provide your therapist with the correct information so that your treatment course includes all the necessary steps. Your therapist can get you in touch with your emotions and even provide solutions for any underlying disorder. Therefore, it is vital to find the right professional for you.
Find the therapist that suits your needs with DocVita today! You can easily browse through our list of skilled therapists and find reviews at a glance. We provide you with a hassle-free booking process from the comfort of your own home. Book your first appointment with a licensed specialist now.