Anger is a natural and healthy emotion. It can arise out of proportion any time. In these cases, the emotion can delay a person’s decision-making, damage relationships, and otherwise cause harm. Learning to control anger can really help us limit the emotional damage. Anger is a very common response to frustrating and threatening experiences. It may also be a secondary response to fear, loneliness, or sadness . In some cases, the emotion may seem to arise out of nowhere. Anger management involves a range of skills and techniques that can help with recognizing the signs of anger and handling triggers in a positive way.

It necessitates a person to identify anger at initial stage and to express their needs while remaining calm and in control. Managing anger does not involve holding it in or avoiding associated feelings, it’s a way to manage it carefully, avoiding hurtful behaviours.

Coping with anger is an acquired skill and almost anyone can learn to control their feelings with time, patience, and dedication.

Three Main Steps For Controlling Anger

  • Recognizing anger with it’s initial signs

  • Giving oneself time and space to procedure the triggers

  • Apply various techniques that can help us control the anger

Recognizing Anger

In the moment of anger, it can be difficult to stop in its tracks. However, detecting the emotion early can be a key. It can allow a person to redirect their thought procedure to a more constructive place and avoid the negative emotions.

Anger has a physical reaction in the body. It releases adrenaline, the “fight-or-flight” hormone that prepares one for conflict or danger.

This can have the following effects:

  • clenched jaw and fists

  • faster breathing

  • sweating and trembling

  • rapid heartbeat

  • restlessness, pacing, and tapping of the feet

Taking A Step Back

When confronted with a trigger, it may help us if we count to 10 and go for a short walk to manage or control our anger effectively.

Applying Management Techniques

Here are few steps that we can apply to manage/control our anger emotions:

  • Deep and slow breathing: Focus on your breathing. As you inhale and exhale, try to spend more time exhaling than inhaling.

  • Easing physical tension: Try tensing each part of your body for a count of 10 and then release it.

  • Mindfulness: Meditation is a good technique and it can help us shift our mind away from anger during triggering situations, especially after consistent practice.

In anger management training a person learns to identify triggers, handle the triggers, respond to the trigger positively, adjust irrational and extreme thought processes, return to a calm, peaceful state, express feelings and requirements assertively but calmly in condition that tend to cause anger and frustration and redirect energy & resources into problem-solving.

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Profile of Deepanshu Singh
Deepanshu Singh  •  12w  •  Reply
Great. Check my articles too.
Profile of Meena Nezami
Meena Nezami  •  13w  •  Reply
Thank you everyone! I really appreciate your feedback.
Profile of Bindu Thomas
Bindu Thomas  •  14w  •  Reply
Great post and great tips. We all need this at some time or the other in our lives.
Profile of Anshul Kumar
Anshul Kumar  •  14w  •  Reply
Wonderful post. I have done these things myself and really feel bad for doing so. thanks for sharing.
Profile of Polly Amora
Polly Amora  •  14w  •  Reply
I'm guilty of this. Before, I struggled with anger and I had outburst tendencies but since I started to meditate I was able to control it. Thank you so much for this.
Profile of Nursery Rhymes
Nursery Rhymes  •  14w  •  Reply
My problem is, I don't remember to count 1-10 at that moment :(
Profile of Marjorie Nazaire
Marjorie Nazaire  •  14w  •  Reply
This is a great post. So many are struggling with anger issues and often the problem is so deep.
Profile of Meena Nezami
Meena Nezami  •  14w  •  Reply
You’re welcome Arun.
Profile of Meena Nezami
Meena Nezami  •  14w  •  Reply
I’m glad that you liked it Kriti.
Profile of Kriti Sharma
Kriti Sharma  •  14w  •  Reply
Worth reading this Wonderful article , must try the given steps to control my anger !!
Profile of Arun Dahiya
Arun Dahiya  •  14w  •  Reply
Thank you so much for this valuable post. I struggle with anger. And I have found knowing my triggers, the reason behind the outbrust, taking a step away and mindfulness helpful.
Profile of Jayhoon Nezami
Jayhoon Nezami  •  15w  •  Reply
Relatable