How to manage anger

Anger is a basic emotion, evolutionarily aimed at defending itself for survival and with a fundamentally adaptive function. Let's face it: you too will have lost control and unleashed anger; In the end, it is nothing more than a human emotion from which we have left hurt or offended, or from frustration at not achieving the goals we have set ourselves. Therefore, anger is normal, but you should never lose control as it can be destructive, undermine personal and work relationships, and even compromise our health and quality of life. In these moments, understanding how to handle anger and frustration is essential to regain a good mood and return to being productive. In this Psychology-Online article, we are going to see the causes of emotional rage, how to manage anger and how to get rid of accumulated rage.

Index

1. Learn to recognize the symptoms
2. Explore what's behind your rage
3. Buasca why
4. Find solutions
5. just relax
6. The power of no
7. Let go of things that are not so important
8. Sports practice
9. Take a rest
10. Find healthy ways to express your emotions
11. Sorry and thank you
12. Know when to seek professional help

If you want to know how to handle anger and how to control anger and aggression, the first thing you have to do is learn to recognize the "symptoms." Understanding when anger is about to take control is essential to rebel and take back the reins of the situation: if you give yourself notice the signs that your mood is starting to boil, you can take steps to control your emotion before you become uncontrollable. Pay attention to how anger feels in your body:

• A knot in the stomach
• Clenches your hands or jaw
• Feeling of sweat or flushing
• You breathe faster
• Headache
• Nervousness or agitation
• Difficult to focus
• Tachycardia
• Tense your shoulders
• Lack of control of your emotions
• You feel depressed because of your rage
• You often argue with others
• Constantly impatient
• You find a lot of people irritating

If these signs have already appeared in your journal, fear not: knowing how to recognize them is already a good step towards controlling them. Therefore, the first advice is to learn to listen to the signals that your mind gives you: listen to yourselfTry never to lose control and ask yourself if your reaction benefits someone.

What hides anger? Anger problems often come from what you learned as a child. If you observe during childhood that it is normal in your family to yell, hit or throw objects, you may think that this is how anger should be expressed. What's more, traumatic events and high levels of stress they can make you more susceptible to the expression of aggressiveness.

Anger is often a cover for other feelings, and to express your emotions in an appropriate way, you have to be in touch with what you really feel. Your anger can mask other feelings such as shame, insecurity, hurt, shame, or vulnerability..

Rabies, however, can also be a symptom of psychological health problems, such as chronic depression, anxiety, trauma, or stress.

A good way to get over anger quickly is to ask yourself why we are angry, what was the cause of our anger. If the matter is serious, we will need all our self-control and all our lucidity to solve it, we cannot allow ourselves to be angry; If not, we must ask ourselves if something so insignificant is really worth losing your temper.

Staying calm in situations where anger seems to take over is not easy at all, and one of the most common mistakes we make is to focus on the problem rather than the solutions.
Instead of focusing on the situation that triggers the anger, work to solve the problem. Let's take a concrete example: you have been studying a book for days with very complex notions. Despite your commitment, you always feel that you are not doing enough and that there are aspects that you do not understand; This makes you believe that you are not up to scratch and increases your sense of frustration. Instead of being overwhelmed by negative feelings, work on a solution and ask yourself how to solve the problem.

It may sound like trivial advice, but it isn't at all: when you feel like anger is about to take over your mind, count to ten and try to relax. Do not fall into the trap: reacting impulsively could lead you to make unreasonable and thoughtful decisions that you may regret.

When your anger ignites, you put your relaxation skills, perhaps trying to get closer to meditation and practicing deep breathing exercises. Imagine a relaxing scene and repeat a relaxing phrase, like a mantra, such as "everything is fine." You can also listen to music, keep a journal, or do yoga.

Once you know how to recognize the warning signs that your mood is overheating, you can act quickly to deal with your anger before it gets out of control. There are many techniques that can help you calm down and control your rabi. To cure emotional rage, try:

• Focus on the physical sensations of anger.
• Take a few deep breaths.
• Do some physical exercises.
• Use your senses (for example, try group work techniques).
• Relax or massage areas of tension.
• Count slowly to ten.
• Practice in meditation.

A "no" said without remorse can depend on our mental health, the control of ourselves. If you are used to always saying yes, perhaps because you are in a suborder position, It's time to realize that saying it's not possible is your right, and doing so will make you feel best. You can consult the following articles: How to say no without offending Y How to learn to say 'no' without feeling guilty.

If you want to know how to handle anger, you must learn to know when it is worth letting it go. Deciding to be angry is your right, but it is also your right to decide to remain angry all day. Being angry hurts us and the people around us. If someone made you angry, ask yourself if they did it voluntarily and if your anger helps a possible solution. Forgiveness is a powerful instrumentIf you allow anger and other negative feelings to diminish positive feelings, you may find yourself swallowed up by your bitterness or your sense of injustice.
Make an effort to forgive and let go: in this way you could reinforce your relationship with the other and take it to a later level. In this article we explain How to learn to forgive.

How to manage rage and anger? If you are wondering how to release anger and empty your mind, there is no better solution than a little physical activity: being on the go helps you get rid of negative feelings and drive away stress. When you feel like you are too stressed, engaged in a running session or even a simple brisk walk; sport stimulates the production of endorphins that will help you restore good mood.

If you want to regain serenity after a day of study or intense work, it is good that you get into the habit of taking breaks. Working non-stop does not benefit your productivity and runs the risk of exporting at very high levels of stress. Enjoy short breaks after times of the day that you feel are especially stressful. Some quiet moments can help you feel better prepared to face any unforeseen without getting angry. Get organized, for example, for the day: plan your schedule, write down the things to do and proceed with one task at a time. Or, after doing each task, give yourself five minutes of rest: you will need them to relax your mind.

If you've decided that getting angry is worth it and there is something you can do to improve the situation, the key is to express your feelings in a healthy way. If communicated with respect and channeled effectively, anger can be an extraordinary source of energy and inspiration. for the change.

The way you respond to disputes and disagreements, both at home and at work, can create irreparable hostilities and divisions, or it can create security and trust. Learning to resolve conflict positively will help you strengthen your relationships.

Often times, to avoid conflicts that could trigger anger in us or make someone else nervous, you just have to learn to say thanks to those who have helped us and been close to us, and sorry to anyone who was involved in our mistake or did something bad. It is not easy, but you can learn to do it. Preventing a fire is better than preparing to put it out.

If your emotions are still getting out of control, even though you've applied anger management techniques, or if you find yourself in trouble with the law or hurting others, you may need more help. There are many therapists and programs for this type of problem, and asking for help is not a sign of weakness: you will be able to see that others often experience your own experience as well, and get direct feedback on the techniques to control rabies it can be very helpful.

In this article you can see more information about the Managing emotions.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to manage anger, we recommend that you enter our category of Emotions.

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