![]() who is struggling to voice their anger can contact support groups, such as the Crisis text line, for assistance. ![]() This can help defuse the situation and more clearly identify the cause of the intense feelings.Īnyone in the U.S. It can help to vocally express the thoughts behind the anger to a person who is not the focus of the reaction. make contact with a person who is not immediately involved, such as a friend, family member, or counselor.When confronted with a trigger, it may help to: Taking a step backīuying some time can be fundamental in limiting an angry response. If necessary, they can then take steps to manage their physical stress. Regardless, recognizing the signals early can help a person assess whether the trigger warrants this physical response. These physical effects can signal a proportionate response to a situation. restlessness, pacing, and tapping of the feet.It releases adrenaline, the “fight-or-flight” hormone that prepares a person for conflict or danger. It can allow a person to redirect their thought process to a more constructive place.Īnger causes a physical reaction in the body. However, detecting the emotion early can be key. In the moment, anger can be difficult to stop in its tracks. Apply techniques that can help you control the anger.Give yourself time and space to process the triggers.If you have underlying mental health conditions, your counselor will also help you manage them, often making it easier to control your anger.Mind, a major mental health charity in the United Kingdom, identifies three main steps for controlling anger: Later on, you’ll learn behavioral skills and ways of thinking that will help you cope with your anger. Noticing and checking in with these warning signs is one early step needed to help control your anger. ![]() When you begin the sessions, your counselor will help you identify your anger triggers and read your body and emotions for signs of anger. This type of counseling can be brief or may last for several weeks or months. The type, length, and number of sessions will depend on the program and your individual needs. These sessions can be taken alone with a counselor or with a counselor accompanied by your partner or a group. This may involve telling others, or yourself, what you need, while also staying calm and in charge of the situation (as opposed to having an angry outburst). Anger management will teach you how to identify your frustrations early on and then resolve them. Talk therapy can be helpful, as can anger management classes.Īnger management sessions can be taken in person or online. How can a medical professional help you manage anger?Ī medical professional such as a psychiatrist or psychologist can recommend interventions to control your anger. Good communication can help you resolve problems before your anger escalates. Remember to listen to the other person in the conversation. When you’re having an angry argument, slow down and think through your responses before lashing out. When people feel angry, they tend to jump to conclusions, which can be inaccurate. Don’t get upset if the way the problem ends up getting resolved isn’t exactly the way you planned. You can do that by making a plan and checking in with it often so that you can check your progress often. The best way to approach a situation that’s making you angry is to not focus on the solution but to figure out how to address the problem. While some anger is justified when something doesn’t go as planned, it’s not the anger that will help you fix the problem. Problem solvingĪnger can be caused by very real problems. These words can also hurt others who may be trying to help you arrive at a solution to your problem. Such terms are inaccurate and can make you feel like your anger is justified, which makes it worse. It’s important to focus on expressing rational, rather than irrational, thoughts.Īvoid using the words “always” and “never” in your thoughts and speech. When a person feels angry, it’s often easy for them to think dramatically. Cognitive restructuringĬhanging the way you think can change the way you express your anger. Slow, yoga-like exercises may also help relax your body and make you feel calmer. You may also want to visualize a relaxing experience, either from your memory or imagination. Repeat a calming word or phrase, such as “relax” or “take it easy.” When trying to relax, breathe from deep within your lungs, inhaling and exhaling slowly in a controlled way. These include breathing deeply and picturing relaxing scenes in your mind. There are several helpful ways to control your anger at home.
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