Effective Techniques & Exercises for Managing Your Anger

Anger is an unpleasant emotion typically associated with aggressive thoughts, physiological arousal, and maladaptive behaviors. It naturally arises in response to another person’s unwanted actions that are seen as being disrespectful, humiliating, threatening, or negligent. This negative feeling can ruin your relationships, career, and health if you don’t take action against your anger. Not all negative emotions are much serious. Instead, you can waste valuable time thinking about sad events, becoming impatient in traffic, or complaining about work. Therefore anger management is essential, but it does not mean you never get angry.

Anger management involves learning to recognize, deal with and express your anger healthily and productively. Everyone can learn how to manage their negative feelings. There is always a space for improvement, even if you think you have your negative emotions under control. There are various anger management techniques and exercises that can help you. If you need help from a specialist to lead a full, happy, and healthy life, you can search for anger management counseling near me. Here we will provide you with the techniques and exercises taken from anger management therapy.

Learn to breathe:

 

You might notice that your breathing becomes shallower and fast when angry. Breathing slowly and deeply might help you relax your body and reduce your anger. Instead of fast breathing from your chest, take deep belly breaths. Do this again and again until you feel your negative emotions under control.

 

Progressive muscle relaxation technique: 

 

Muscle tension is an indication of stress in your body. The progressive muscle relaxation technique is very helpful in reducing stress and aggression. The technique involves slowly tensing and relaxing your body muscles one by one from toes to head and vice versa. You may also think about professional help from a therapist to overcome your tension. Find an anger management therapist near me and schedule your appointment.

 

Visualize yourself calm:

 

You can overcome your negative emotions by imagining a relaxing place. Spend your few minutes with your closed eyes and think you are in a peaceful and comfortable place. Carry on your imagination by considering the smallest details as you imagine what that relaxing place is like, its smell and sound. Your imagination will help you to make you feel relaxed and stress-free.

 

Get moving:

 

Regular exercise effectively reduces mental and body stress along with improving body functionality. Regular exercise will help you to keep yourself stress-free. Walking and bike riding is the best way to control anger quickly. 

 

Stop and listen to others:

 

You can quickly judge whenever you are in an argument by thinking that things are not in your favor. If you want to manage your anger, stop making judgments before listening to the complete conversation of the other person. Think about the other person’s view before speaking.

 

Change your thinking:

 

Negative thinking can make things look worse than they are, so try to visualize reality and replace negative thoughts with realistic ones that will help you to reduce anger. Stop thinking about the extreme words like never or always. 

 

Identify your triggers:

 

You might always be frustrated with the same thing, and you can avoid those things in the future. Try to find things that make you enlarged and avoid dealing with those things in the future.

 

Know your body:

 

When you feel sad, your body tends to get very excited, and your BP, heart rate, breathing speed & body temperature may arise. Your anger may put your body at high risk with the increased production of stress hormones. Pay attention to your body when you are upset and try to avoid the situation that makes you feel sad. You can also try some relaxing exercises to get out of the situation.

 

Some people can easily manage their anger by learning the above techniques, but some take time to learn. If you are one of them who find it difficult to manage anger, then you must think about taking professional help such as from Inner Acceptance Therapy. An experienced psychologist can assist you in finding the best technique or exercise for you. If you are living in Houston, Texas, you may join anger management classes Houston, which will help you to learn about the best techniques to cope with your anger.