Anger can be defined as an emotion characterized by antagonism toward someone, or something you feel has deliberately done you wrong. Anger can be good and bad or destructive, depending on how you manage it. As we discussed, anger is an emotion and part of human nature, so it’s pretty normal to get angry over something you feel is wrong or has hurt your sentiment or emotion. However, if anger crosses its limit, it can be dangerous for you and the people around you.
Anger is a state of emotional well-being often associated with negative thoughts, arousal, and inappropriate behavior. It often happens because of the unwanted actions of another person who appears to be rude, demeaning, intimidating, or careless.
Angry thoughts may accompany muscle aches, headaches, or increased heart rate. In addition, anger in words and deeds may serve as a warning to others about our outbursts. Speeches include shouting, arguing, swearing, and sarcasm. However, anger can be expressed physically by raising a fist, throwing a book on the floor, breaking a pencil or hitting a wall. At times, anger is not just outbursts of anger but internal emotions.
This article will address the issue of anger and how anger management can help in anger control. We will be discussing some anger management techniques that can be utilized for temper control. Before jumping to the anger management techniques, let us discuss what anger management is?
What is anger management, and how does it help in anger control?
Anger management is a process. It can help people to recognize their stresses. People learn steps to help them stay calm in anger. Then they can handle stressful situations in a constructive, straightforward manner.
The purpose of anger is to help the person reduce his irritation. It reduces the emotional and physical inflammation that can irritate. It is often impossible to avoid all people and angry settings. But one can learn to control the reaction in the community. The support of mental health professionals may be helpful in this process.
Many people think that anger control is about learning how to control your anger. But being calm is not a healthy goal. The offence will come out no matter how hard you try to eliminate it. The real purpose of anger control is not to suppress the emotions but rather to understand the emotions’ message and express them healthily without losing control. If you do, you will feel better and have more opportunities to meet your needs, better manage conflict in your life, and strengthen your relationships.
Anger management techniques provide a clear set of guidelines for recovery. It gives the treated person a controlled platform for releasing their emotions. At the same time, it aims to get positive feedback rather than hurt. Medical personnel are encouraged to investigate the cause of their anger. They try to recognize their feelings at each level of awakening. People are learning to use those symbols as a map to temper control.
Anger treatment often helps people with anger problems. It can also help people build their social networks. Uncontrolled anger can lead to harmful psychological and physical harm. Managing anger helps to reduce and control anger. This allows people to reduce stress. It can also reduce the risk of severe health problems. This can include heart disease and high blood pressure.
Making the art of controlling your anger is a chore, but the more you practice it, the easier it will be. And the payoff is enormous. Learning to control your temper and express your anger will help you build better relationships, reach your goals, and lead a healthier, more fulfilling life.
Here are specific anger management techniques that you can follow for temper control-
1. Think before you speak
It is easy to say something you will later regret if you are under the influence of emotions. Before you speak, pause to collect your thoughts. Let others involved in this situation do the same.
2. Use only ‘I’ statements
Criticism or criticism may increase tensions. Instead, describe the issue using the “I” statements. Be specific and respectful. For example, instead of saying, “You never do any housework,” say, “I’m sorry you left the table without helping with the dishes.”
3. To reduce stress, use humour
Laughter can help to reduce tension. Use humour to help you deal with things that irritate you and, perhaps, any irrational expectations you may have about how things should go. Although it can be emotionally devastating and even worse, avoid using sarcasm.
4. When you are relaxed, express your concerns
Do not be overly anxious about expressing dissatisfaction when you know what you are going through. Communicate your needs and concerns directly and indirectly without harming or trying to deceive others.
5. Never hold a grudge
Forgiveness is a powerful weapon. If you allow anger and other negative emotions to paralyze you, you may be frustrated by your anger or your sense of injustice. Forgiving someone who has offended you may help you learn to cope with the situation and strengthen your relationship.
6. Get physical activity
Exercise can help reduce stress, which can lead to irritability. Go for a quick walk or run if you feel your anger rising. Besides, spend some time getting involved in other exciting physical activities.
7. Use your relaxing skills
Use your relaxing skills when your temper flares up. Exercising deep breathing, contemplating a relaxed environment, or repeating a calm word or phrase, such as “Relax,” can help. You can also listen to music, write in a journal, or do a few yoga poses if you want to relax.
Temper control is not as easy as it seems. Anger management will help in temper control but up to an extent. There are certain limitations of anger management as well.
Anger treatment may not work for people who do not see that they have problems with anger. People with severe learning disabilities may have difficulty responding to treatment for anger. These
therapies are sometimes based on the principles of cognitive-behavioral therapy (CBT). People with other mental health problems may need to deal with these underlying problems first. Doing so may make the future more manageable.