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Five ways to manage your anger

Everyone gets angry, but for some, feelings of anger can get out of control and create problems in their lives and relationships. Learning how to control your anger can be a big issue to tackle on your own, but there are several simple and effective anger management strategies you can use to help you keep your cool.

Listen to What You Say

When you’re angry, it’s easy to fly off the handle and say something regrettable, be confrontational, or pass blame—slowing down to examine what you say before speaking keeps you from alienating a family member, coworker, or other people. It also allows you time to think about a logical response to your anger. When you feel calmer, it’s easier to control your anger issues.

When you feel your anger rising, your heart starts to race, and your blood pressure increases, take a deep breath and count to ten. Once you give yourself a moment to think about what you want to say, it’s easier to express your anger in an open and non-confrontational environment. Then, you can get to the root of the problem without hurting others.

Give Yourself Some Space

Sometimes separating yourself from a stressful environment or a personal anger trigger is all you need to lower your blood pressure. Move to a different location or room, take time out to do some deep breathing or focus on something more calming to give yourself enough of a break to feel less frustrated and angry.

Get Some Exercise

One of the best anger coping skills is getting physical and productively releasing those angry feelings. Regular exercise produces neurochemicals including dopamine, serotonin, and endorphins which can help calm your nervous system and create feelings of well-being.

Taking a brisk walk around the block, doing some light yoga or stretching, or even playing fetch with your pet can improve your mental and physical health.

Problem Solve

Focusing on finding solutions rather than what led to the problems that bother you is another effective anger management therapy. Medical reviews and peer-reviewed studies have shown that trying to find constructive solutions to the things that make you angry helps alleviate the anger itself.

Sometimes there isn’t a way around a problem. Identifying that not every problem has a workable solution can also help you learn to cope with your frustration and positively use that emotion.

Use Humor

Humor is a great way to diffuse anger and tension. Laughter can increase dopamine, oxytocin, and endorphin hormones that improve your mood. Searching for humor in a situation that makes you angry can highlight unrealistic behavior in yourself that might be adding to your issues.

Seek Professional Anger Management Classes

If you suspect that your anger is out of control, you can get help, a medical diagnosis, and information from your therapists at Insight Therapy Solutions.

At Insight Therapy Solutions, we offer a range of services, including individual and group counseling, anger management, and anxiety therapy, to help you manage your anger and enjoy a happier life.


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