How To Control Anger?

 

Anger management

"How to manage anger?", Is a question everyone wants to know.Actually, anger is a feeling or emotion, that may express in actions taken that can hostile, destructive or violent. Here are many things that can trigger anger, called anger issue like stress, tension, fear, family issues, or job related problems etc, and sometimes short temper may be due to underlying disorder like medication, depression, anxiety or alcoholism etc.Anger up-bursts or short temper is totally normal, but it may be indicates several mental health conditions.

Anger can cause headache, stomach ache, sweating, dizziness , hypertension, or even heart attack too.Anger isn't something that we can't control, we can reduce anger up-bursts, either by emotional feelings or by our expressions.We can't get rid of things that cause anger up-bursts, therefore we need to control our reactions on such things or people.

TYPES OF ANGER

In order to understand how to manage anger, we must know about all types of anger, which helps to shape how we react in a situation, causing anger up-bursts. Here are the following three main type of anger :

Anger management techniques

PASSIVE AGGRESSION 

Passive aggression behavior in which you express negative feeling about others indirectly, instead of talking openly, like avoiding direct communication, fear of competition, sarcasm, or blaming others etc.

Passive aggression may be due to harsh punishment, negligence, fear, low self-esteem, or child abuse etc.But no need to worry, as it is totally OK to be angry and at I am sharing best way to control passive aggression. 

OPEN ANGER

Open anger behavior in which you lash out in anger, involves physically or verbally aggressive and in this case you often hurt yourself or others.Like fighting, bulling, shouting, blackmailing, or criticism etc.

Open anger can be caused due to frustration, depression, anxiety, or other mental health conditions.No need to worry, as here I will share with you the best way to control short temper instantly.

ASSERTIVE AGGRESSION 

Assertive aggression behavior in which you expressed your feeling directly, stand up for yourself, for your beliefs, your needs or your values, and you do so in a very respectful, calming, and nonviolent way. 

Actually assertive anger is in between passive and open aggression - not too good, not too bad.

ANGER MANAGEMENT

Here I am sharing with you the best ways to control or prevent anger up-bursts instantly without medication :

• Take a deep breath in and then out, before saying a single word, it will make you calm, once you calm then express your anger that's totally normal and fine.
• Think before you speak, because when you are angry, you can say such things that make you shame later.That's why always try to think before speak
• Take a timeout, because sudden response or up-bursts are very aggressive and unpredictable, that's why take some timeout and make you calm, once you calm then express your feelings.
• Stick with 'I' statements, actually when you use I statements, you let the other people know you are feeling strongly about the issue, so that others don't underestimate the current situation and don't make it further worse.
• Keep your distance and keep your options open, it would make you and other safe physically and mentally.As in the heat of anger, sometimes physical involvement happens without any intention.Therefore if you keep distances and options open while discussing a hot topic, you will safe from this.

Anger management exercise

• Get some anger management exercises, like Balasana (Child's pose) as shown in above figure. Balasana pose helps to flexes body's internal organs and keep them supply, which helps to calm your mind and body, helps in anger management.
• Use humor to release tension, actually when we laugh, it stimulates circulation, boost immunity, release lower stress hormones and aid muscles relaxation, all of which helps in anger management.