Anger Management - Part 2

Anger Management is never about stopping you from expressing your anger completely. It's OK to feel angry. In fact, trying to suppress or deny your anger can lead to a mass of physical complaints, such as headaches, depression, stress, and sleeping or eating problems. It can also lead you to erupt into violent behavior if your anger has been simmering without an outlet.

The key, though, is to express your anger in an assertive, controlled way. Managing anger effectively can benefit you and those around you. Your health may improve, you'll feel better about yourself, and strained relationships may heal when you control your anger.

Of course, no one said anything about the easy way out. Controlling your temper is never easy but here are some tips to help get your anger under control.

• Do something physically exerting. Physical activity can provide an outlet for your erupting emotions. Go for a run, brisk walk, swim, lift weights or any other physical activity you like.
• Take a “time out”. Hold your tongue and count to 10 before reacting. This can really help to defuse your temper.
• Always think carefully before you say anything else you might regret it.
• Practice deep breathing exercises or learn to meditate.
• Always find alternative ways and mean to calm yourself down.
• Use “I” statements when describing the problem to avoid criticizing or blaming issues, e.g. “I’m upset when you didn’t pay attention to me during the dinner”, instead of, “You never pay any attention to me.” To do the latter will likely upset the other person and worsen the situation.
• Do not use sarcasm. Just some humor to release the tension such as imagining either yourself or the other party in silly situations.
• Once you’ve calmed down, express your anger as soon as possible by talking to the person who angered you in a controlled manner or someone you’re comfortable with so you’re not left stewing.
• Don’t hold grudges. It’s impossible to expect everyone to behave exactly you want them to.

It may take some time and great effort to practice these anger management strategies but it's worth it.