6 Anger Management Techniques to Calm You Down

Don’t you get angry when the teacher is so incompetent that you have to avail the “pay someone to do my essay” facility from online forums? First, you have to spend money to enroll yourself in an academic program. Then, you have to pay an additional amount to score well in exams because your class lectures do not help. This is extremely infuriating and can cause severe anger management problems.

Similarly, many other factors can trigger your anger, but it largely depends on how you deal with the overwhelmingly intense emotion. Therefore, below are some tips to help you cope with anger-related problems.

1. IDENTIFY THE TRIGGERS

The first step of managing anger is the identification of the triggers and stressors. From being in a traffic jam to getting a snarky and ill-wished comment from a fellow employee, anything can cause significant stress that can result in an anger episode. It is completely human to be angry so running away from it is also very dangerous. Hence, in this situation, the right thing to do is acceptance. Don’t be in denial but understand and feel the emotion. Don’t put it into action but identify what made you angry.

2. STEP AWAY FROM THE SITUATION

Once you’ve identified the problem, you need to step away from the situation as that will reduce the intensity of your emotion. For example, if you’re upset about incompetence elaborated by a classmate, instead of engaging in a verbal argument, you can walk away and find your calm. At times, it is better not to make a matter uglier than it already it is unless you can fix it and find a solution to make things better again.

3. TALK TO TRUSTWORTHY FRIEND

As stepping away will lend you some time to think and process everything, you can ponder on what happened and how it irritated or angered you. Talk it out with a friend whose company you prefer or anyone you find trustworthy. This will serve as an outlet and catharsis, which is extremely significant when dealing with anger management issues.

4. MOVE AROUND

An interesting way to handle anger is by moving around. You must have heard people recommend that whenever you’re angry, you should start pacing to and fro. If you’re sitting, stand up, and if you’re standing, start walking. Basically, this will stop the negative energy from accumulating in one place. Hence, you can process things without those thoughts wandering around your head. There’s a rule in psychology that every time you feel a negative emotion emerging, you should follow the 10 seconds rule where you can dance or move. This will calm you and soothe your nerves.

5. DISTRACT YOURSELF

‘Distract yourself’ is a piece of advice which is easier said than followed. Who finds it easy to distract themselves when they’re angry? Nobody, right? That’s the challenge. Instead of thinking about the problem obsessively, start counting the numbers backwards from 100. As you do so, your focus will naturally transfer from the trigger to the numbers. It will distract you quite conveniently. However, you need to be mindful and conscious at all times if you want this tip to be effective.

6. EXPLORE THE FEELING BENEATH IT

Anger is usually a surface-level emotion. Therefore, the trick is to explore what lies beneath it. Take some time to think over it. What triggered you in the first place, and why? Is anger really the emotion that you’re feeling or is it hurt, guilt, and disappointment? By understanding this basic formula, you can reduce anger-related problems.