Things You Can Do When You’re Angry
Pause. Remember that while you can get angry anytime, you don’t have to react immediately. You can take a step back to reorganize your thoughts by counting 1 to 10.
Move away. You can also excuse yourself from the scene and think first before doing or saying anything that you might regret later. Find a safe space or calming corner.
Understand your anger. When you have the time, think: what am I really angry about? It’s one of the most important tips on how to manage anger because knowing this gives you control over the issue.
Express yourself. Since you already know the root of your anger, you can now think of strategies to rectify the situation. You can now express your anger. In expressing your anger, remember to be specific and to stick to the “I” statements. This is one of the best tips on how to manage anger because it doesn’t put the blame or criticize others. For instance, instead of saying “You never accomplish the tasks assigned to you,” you can say, “I’m angry because you didn’t submit the report.”
Additional Things You Can Do to Better Manage Anger
You can practice these tips on how to manage anger daily:
- Exercise. Physical workouts are linked to stress reduction. Understand that stress, too, can make you angry. Simple workouts such as walking and running will do.
- Take breaks. When your hands are full, you can get irritated easily. To avoid this, be sure to take breaks in between tasks.
- Forgive. Forgive the person who angered you. In holding grudges, you might find yourself “swallowed” up by different negative feelings.
- Practice relaxation exercises. Deep breathing is one good example of a relaxation technique. Another one is imagining a relaxing scene or repeating a calming mantra. For instance, you can repeatedly say, “Take it easy…” or “Calm down…”
The most ideal way to handle anger is to express it. However, there are different intensities to expressing anger. You can go from mild, which is rational and reasonable, to violent, aggressive outbursts.
You can achieve constructive expression by practicing the tips on how to manage anger. You do not need to act on your anger right away. Calm down and find a strategy to respond constructively.
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