Simple Ways to Tame Your Temper
Anger is often viewed as a negative emotion, but that's not always the case. Anger is a normal emotion that may arise when someone feels threatened, insulted, frustrated or powerless. Many people are able to channel their anger to overcome challenges, solve problems, motivate themselves and meet their goals. But, it's not always easy to control anger, and many people struggle to control feelings of rage.
Poor anger management skills can affect every aspect of your life, including your personal relationships, career and health. If you're struggling to keep your anger in check, follow these tips to tame your temper.
Remove yourself from the situation
If you feel your temper start to rise, it's best to remove yourself from the situation as soon as possible. Step away from whatever is provoking you and give yourself a few minutes to calm down.
Use this time to take a walk outside, meditate or listen to your favorite music. It doesn't matter what you choose to do as long as it's something that helps you cool down and regain control over your emotions.
Take deep breaths
Anger is a natural part of your body's “fight-or-flight” response , so the best way to tame this emotion is to invoke the body's relaxation response. The next time you get angry, focus on your breath.
Inhale slowly through your nose until you feel your lungs and abdomen fully expand. Then, slowly exhale the breath through your mouth and repeat.
Your brain associates this type of breathing with relaxation , which is why taking slow, deep breaths will encourage your mind to stay calm.
Write it down
Anger, like any emotion, needs to be expressed. One healthy way to do this is to write about it in a journal .
Write in your journal every time you feel angry. In each entry, ask yourself what happened, how you reacted and why the situation made you angry. Answering these questions can help you gain a deeper understanding of your emotions, including what triggers you and why. Over time, this exercise can improve self-awareness so that you can process your anger more healthily.
Find solutions to the problems that anger you
From car troubles and tight deadlines at work to conflict with family members, you're bound to encounter issues in your daily life that make you angry. You may find it hard to control your anger in these situations, but it's important to remember that getting upset will not fix anything.
When a situation like this arises, concentrate on finding a solution rather than what made you mad. For example, if your spouse is frequently late for dinner, find a time that accommodates their work schedule better. Finding a solution will give you a sense of relief and remind you that getting angry isn't always the best way to solve everyday problems.
Following these tips may make it easier to keep your temper under control, but if not, consider seeking professional help for anger management .
The caring therapists at Foundations Counseling can help you and your family overcome life's greatest challenges. Contact us today!
