I thought I would do a brief introduction on Anger Management. Anger is an emotion of displeasure, irritation, or fury. Aggression, is the behavior that is intended to cause damage or injury. Everyone gets angry at one time or another, that is a normal fact of life. Anger becomes a problem if you are angry more often than not, felt too intensely or expressed harmfully or inappropriately. Anger may affect you mentally, emotionally, and physically.
Therefore, expressing anger can have some payoffs, such as feeling relieved, but could have some negative long-term consequences. Some of the skills in managing your anger are as follows:
- Recognize your anger early. Learn the warning signs that you are getting angry so you can change the situation quickly. Some of the signs are feeling hot, raising voices, balling of fists, shaking, and arguing.
- Take a timeout. Temporarily leave the situation that is making you angry. If other people are involved, explain to them that you need a few minutes alone to calm down. Problems usually aren’t solved when one or more people are angry.
- Deep breathing. Take a minute to just breathe. Count your breathes — four seconds inhaling, four seconds holding your breath, and four seconds exhaling. Really keep track of time, or you might cheat yourself! The counting helps take your mind off the situation as well.
- Exercise. Exercise serves as an emotional release. Chemicals released in your brain during the course of exercise create a sense of relaxation and happiness.
- Express your anger. Once you’ve calmed down, express your frustration. Try to be assertive, but not confrontational. Expressing your anger will help avoid the same problems in the future.
- Think of the consequences. What will be the outcome of your next anger-fueled action? Will arguing convince the other person that you’re right? Will you be happier after the fight?
- Visualization. Imagine a relaxing experience. Think of every sense. What do you see, smell, hear, feel, and taste? Maybe you’re on a beach with sand between your toes and waves crashing in the distance. Spend a few minutes imagining every detail of your relaxing scene.
Sometimes anger can be contributed to stress, so learning to manage your stress as well would be beneficial.
As usual remember if you or someone you know are dealing with anger issues there is help. Look up counselors or mental health professionals in your area and make contact. Anger only gets worse if you do not deal with it soon.