Nearly everything we do and feel has an effect on our bodies and minds, and anger is no exception.
Anger is a very strong emotion that could threaten your control over a situation. For some people, a simple countdown from 10 can alleviate anger. For others, a more step-by-step approach is helpful.
Here are some anger management tips that you can use before stress creates toxicity in your world and damages your health.
Prioritize Your Mental Health
Having strong mental health is about more than dealing with your emotions. It involves prioritizing those emotions so you can handle each feeling with care. Anger can trigger other emotions to the surface, such as rage, so it’s important to prioritize these feelings by decompressing from them.
Research has proven over and over that being sleep-deprived can lead to more anger, irritation, and overall hostility. If you feel yourself getting angry, check on how much sleep you’ve had for the day first. There’s a chance that your frustration could be due to exhaustion.
Taking 15 to 30 minutes a day just to relax your mind can make a big difference. Brain relaxation like meditation calms your nervous system significantly. Thus, resulting in fewer anger issues and better anger management.
Similarly, to meditation, simply counting to 10 triggers your mind to relax. Whenever your fight-or-flight instinct kicks in, your rational mind needs time to catch up. In the time you count to 10, your adrenaline response releases hormones and de-escalates the feeling.
Get Up and Do Something Physical
Another great way of controlling anger issues is by getting up and doing something active. Since it’s hard to feel two emotions at the same time, distract yourself from anger with something more positive. Take a walk or go for a run so you can try and trigger this distraction.
Exercise has very positive effects on the brain, and you would be surprised how much it helps if you have a short temper. Regular exercise helps decrease anger, and also releases endorphins (“feel-good chemicals”). This helps with keeping your telomeres healthy as well.
Eating less junk food, and not skipping any meals, can also improve your mood. That’s because when you are hungry, your blood glucose drops and triggers the release of adrenaline and cortisol, which then pulls from stored glucose (sugar) in your bloodstream. This is what triggers anger, anxiety, and other aggressive feelings.
Take Control Over Your Emotions
Owning your emotions is a priority in proper anger management. Think about how often anger issues occur for you, and what those triggers are. You won’t know how to control your emotions until you acknowledge the anger that is there.
Channel your frustration whenever this emotion lingers. If current events are causing your feelings, safely purge them from your system. Write a letter, attend a town hall meeting, or volunteer to help at a shelter. Being around more like-minded people should make a big difference.
You can also consider a program specialized for anger management to help get to the root of your issues. Remember that you have many options to choose from, and you can take control of your emotions sooner than you think.
When to Speak to a Professional About Anger Management
If you find yourself struggling to regularly shake feelings of anger, speak to a therapist. Ask your general health doctor for a referral, and remember to provide examples of your anger issues, and how they are affecting your lifestyle.
You can also give us a call and speak with one of our specialists. Start taking control of your anger today.