Anger management: tips to control it
If your blood pressure increases when you go into an argument with a friend or your spouse or simply when you are in traffic, then you need to learn how to control your anger. Anger is a normal emotion, but managing it can pose some problems to many of us. What is really important when dealing with anger is to keep a positive attitude, because a lack of control can influence negatively your relationships and even your health.
Potential health problems caused by anger include: high blood pressure, heart attack, depression, digestion issues, anxiety, colds and flu.
When you get angry, your heart usually beats faster, you breathe more quickly, you might feel tension in your shoulders or clench your fists....
Here are some tips that can help you to manage your feelings of anger:
(1) Count to 10 and backwards to give yourself time to cool down so you can avoid acting on impulse and think more before you speak;
(2) Breathe out for longer than you breathe in, as it will help you relax more while you breathe out;
(3) Exercise: Doing sports, such as running, walking, swimming, yoga and meditation can help you reduce your stress levels and relax, which can actually prevent anger;
(4) Take time for yourself to relax and make sure to get enough quality sleep. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as This too shall pass;
(5) Humor is a good therapy to release tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you might have;
(6) Discuss your feelings with a friend can help as well, as when you are in the middle of a situation you cannot see the whole picture and a different perspective can help see the issue from a different angle.
(7) Focus on solutions instead of being stuck with feeling of anger. Keep in mind that anger will only make you feel worse and will eat up all your energy. If you are angry because someone cuts you off in traffic, take the public transport instead. And if your boss keeps on getting on your nerves, change your job....