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Anger Management Treatment Program Options



how to control your anger

Count to ten and breathe slowly

Anger can be treated by using the counting technique and slow breathing by taking in a breath for a longer period than usual and then relaxing to exhale. They give the person time to think more clearly and contribute to getting him out of the impulsive stage, and either of them can be used when signs of anger begin to appear, including rapid heartbeat and breathing, feeling tightness in the shoulders, fists, and others.

Avoid irritating thoughts

The person should avoid unhelpful statements or thoughts that provoke anger, such as statements that always include, such as: “You always do this” or never, such as: “You never listen to me”, or you should or should not, such as: “You must Do what I want,” or other phrases, such as: “People like you shouldn’t be here” and so on.

Change focus path

Anger usually results from focusing on the thing that caused the problem, and it is correct to focus on solving that problem; Anger cannot fix anything, for example: Instead of getting angry because your partner is late for dinner every night, you can re-schedule meals to suit him or accept some meals without his presence.

How to Control Anger: Tips to Help You Stay Calm


Physical activity helps reduce stress and anxiety that can lead to anger. Therefore, some exercises can be practiced when feeling that negative feelings are about to escalate, and useful exercises are brisk walking or running, or other activities that a person feels enjoying during their exercise.

Positive vision

The subject that caused the anger can be viewed with a positive and more realistic view; Anger often results from a negative evaluation of things, and questions that can help with this are: “Did he mean what he was saying?” and “What is the evidence that he intended to hurt or insult me?” “Is it that difficult and dreadful that I feel now, or am I making it so important?” and “Can I refocus on the qualities I love about this person and stop focusing only on a specific behavior?” and “Could it be that I misunderstood him?”

Controlling Anger

Get rid of quick anger

It is worth noting that feeling frustrated, hurt or upset stimulates feelings of anger, as anger can help or harm a person in other cases, depending on how he interacts with him. If a person can interact without harming another person, this may be a positive feeling. Either if he feels anger inside him only, this may lead to passive-aggressive behavior such as revenge on people without telling them the reason, or criticism and hostility, and therefore knowing how to recognize these feelings and express them in appropriate ways can help to deal with emergencies and rapid anger Here are some tips on how to get rid of quick anger:

  • Think before speaking: In moments of anger, it is easy for a person to say something that he later regrets, so it is advisable to take a few moments to gather thoughts before saying anything and allow others involved in the same situation to do so.
  • Expressing anger after calm: It is recommended to express anger after the person has calmed down, that is when he can think clearly and express his frustration in a firm, but a not harmful way to the people around him, as the person must identify his fears and needs clearly and directly, without harming others or try to control them.
  • Exercising: Physical activity can help reduce the stress that may cause anger, and it is recommended to take a brisk walk or run when you feel angry or spend time doing other enjoyable physical activities.
  • Take a break: Where a person should give themselves short breaks during times of the day that tend to be stressful, a few moments of calm may help to feel better, and be prepared to deal with future matters without anger or nervousness.
  • Identify possible solutions: Instead of focusing on what made the person feel angry, he should work on solving the problem at hand, and remind himself that anger will not fix anything but may make it worse.
  • Stay away from criticism: where you should stay away from criticizing and blaming others, and instead, it is recommended to focus on the feelings of the person himself as a result of the actions of others and discuss with them calmly and clearly.
  • Stay away from feeling grudges: Forgiveness and forgiveness are powerful tools, so the angry person should try to overcome positive feelings over negative feelings, and if he can forgive someone who angered him, he may learn from this situation, and may even support his social relationships with others.
  • Use of humor: It is recommended to use humor to de-stress, as humor can help defuse tension, and the use of humor and joking may help to confront what makes a person angry, but sarcasm should be avoided; Because it can hurt other people’s feelings and make things worse.
  • Knowing when to seek help: Learning to control anger is a challenge for everyone at times, so it is advisable to seek help with anger issues if anger is out of control, causes actions that the person later regrets, or harms those around him.
  • Exercise relaxation skills: such as; Deep breathing exercises, imagining a beautiful scene that brings comfort and relaxation, and repeating words or phrases that calm the angry person, such as: taking things simply, listening to certain music, practicing yoga, and other various Skills that help relax.
  • Get enough sleep: Good sleep for at least seven hours helps keep the body and mind healthy; So the lack of sleep leads to irritation and anger of the person.
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