4 Ways to Keep Your Cool if You Get Angry Easily
Are you someone who quickly reacts to certain circumstances with anger? Experts say you're in very good company. After all, they say, anger is a normal and healthy emotion that every human being is experiencing.
However, there are ways to deal with this kind of emotion in both healthy and unhealthy ways. Some individuals go through an experience of out-of-proportion reaction to a minor stressor or hold onto anger for a more extended period to the extent that is devastating to one's relationship or his own health.
Psychologist Jerry Deffenbacher, Ph.D., whose specialization is anger management, said some people are indeed more hot-tempered than others. They more easily get angry and more strongly than an ordinary individual does.
Some people don't exhibit their anger in obviously loud remarkable ways, although they are recurrently ill-tempered and cranky.
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Some individuals go through an experience of out-of-proportion reaction to a minor stressor, or hold onto anger for a longer period to an extent that is devastating to one’s relationship or his own health.
4 Ways to Manage Anger
If you are one of the many, who's having trouble managing their anger, here are 4 of the many ways you can try:
1. Determine What Triggers Your Anger
One of the most effective anger management tactics is being mindful of the things that make you angry, first and foremost. This is key for observing your welfare before your emotions even escalate.
If you cannot avoid stimulating conditions and people that make you angry easily totally, make a plan of how you can deal with these triggers.
One of the healthiest approaches, relationship expert, psychologist, Paulette Sherman, PsyD, said, "Is to step away to calm down when you feel your anger is escalating."
Once the body relaxes, Sherman, who's also the author of "Dating from the Inside Out," added, "And you feel more center," one can handle such an issue.
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2. Talk Things Through
The moment you notice the feeling of anger that's about to occur, it can simply be helpful if you talk things through with a person you trust and believe will support you, whether he is a friend, a loved one, colleague, or therapist.
Experts say people who are good listeners and those who know how to communicate with other people effectively can be advantageous receptacles for strong emotions.
3. Do the Deep-Breathing Exercise
This exercise has been found to contribute to the alleviation of specific conditions like high blood pressure and digestion, among others. The good news is that it deep-breathing exercises can help ease anger, too!
When you're angry, experts say you enter the 'fight or flight' mode, which is the natural reaction of your body to being under attack.
When doing this exercise, your nervous system becomes calmer; you tend to slow down and become focused. Meaning, you are better to calm down with the deep-breathing exercise.
What's good about this exercise is that deep-breathing can be performed anytime, anywhere you are, even though a peaceful and quiet environment can be exceptionally an advantage.
To begin, sit up straight and breathe in slowly through your nose and hold your breath for five seconds. Using your mouth, exhale at the same speed and repeat five seconds later.
4. Change Your Focus to Positive Thoughts
Psychologists encourage their clients to shift their focus to a positive person, thing, place, or memory. It will help if you read the book "The Secret" that talks about positivity.
Focusing on positive thoughts will help you interrupt your anger response and enable you to look for a sense of calm once the initial emotional strength has disappeared.
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Oct 19, 2020 01:00 PM EDT
