Best options to control anger

Sometimes anger can seem like it’s in charge, but it doesn’t have to be. These steps will help you control your anger so it doesn’t control you.

Understand What Causes Your Anger

The best way to control anger is to understand what triggers it. Take a moment and think about the last time you were angry. What caused your anger? What happened before you became upset? Were you hungry? Tired? Did someone say something that made you feel attacked or offended in some way? Was there something going on in your day that was making you stressed or frustrated, even if it didn't have anything directly to do with the event that triggered your anger? It might seem difficult at first to figure out why you get so mad at things, but once you know the answer it will be easier for you to find ways to control your anger more effectively.

You might also want to consider speaking with a mental health professional about how they can help identify what causes your anger and how they can help teach strategies for managing it.

Recognize the Physical Signs That You're Becoming Angry

The first step in controlling anger is recognizing the physical signs that you're becoming angry. For instance, if your heart rate increases, or you feel a tightness in your chest or stomach, those are all signs that you may be becoming angry. If you take a moment to recognize these signs and control the impulse to act on them, the anger might subside. Don't Allow Yourself to Become Overwhelmed: Anger can often get the best of us when we allow it to overwhelm our thinking. When we allow ourselves to become overwhelmed with anger, it becomes difficult for us to think logically and see any other point of view than our own. Learning how to talk things out with someone else instead of bottling up emotions will help keep the anger from getting out of hand.

Practice Relaxation Techniques

A few relaxation techniques you can try when anger is getting the better of you are deep breathing, listening to soothing music, or taking a walk outside. These activities will help calm your system and allow your mind time to process what's going on. The next step is learning how to forgive yourself. When we hold onto grudges or regrets, it takes up mental space which might otherwise be used for more productive thoughts. Forgiving yourself allows you to move forward without dwelling in the past. The last step would be figuring out how your anger is connected with other feelings such as sadness, fear, jealousy etc. There might be an underlying emotion that needs to be dealt with before you tackle your anger problem head-on.

Avoid Taking Your Anger Out on Others

Taking your anger out on others is never the answer, but you can learn to control your anger in different ways. For example, when something triggers you, take a deep breath and walk away for a few minutes. This will give you time to calm down. Another way is to talk about what's bothering you with someone who won't judge or get angry at you for feeling certain ways. These conversations can help release pent-up emotions and reduce the chance of future outbursts. Asking yourself why am I feeling this way? might also provide some insight into why you're feeling so upset. If it feels like there's no reason behind your anger, make sure to visit a doctor as this may be an indicator of an underlying medical issue such as depression or anxiety. There are many reasons why people become angry that don't have anything to do with them: they're having trouble in school; they've been mistreated by their family; they have low self-esteem; etc.

Get Some Exercise

One of the best ways to deal with anger is just by getting some exercise. A great way to do this is by taking a walk or jog for at least 30 minutes every day. The fresh air will help clear your head and make you feel better after being able to release some pent-up energy. Plus, it's a great way of making sure you're staying in shape! After all, it's hard to stay angry when you have nothing left in the tank. Try Something New: If none of those methods work for you, then try something new that might be more fun than what caused your anger in the first place. Think about doing things like cooking a new recipe or picking up a new hobby that may take up most of your time and attention--you'll be less likely to spend any time thinking about what made you mad in the first place. Create Some Just for Me Time: Whether it's going out to dinner alone or seeing a movie without worrying about who else can go with you, spending time on yourself is an important part of happiness.

Challenge Your Thoughts

The first step in controlling your anger is to challenge the thoughts that make you angry. Ask yourself why you feel this way and what you would need to feel better. If it's something that can be done, do it and if not, talk about it with someone who can help or get help. Challenge your negative thoughts by asking yourself what your life would be like without those thoughts. How would it feel to live with them? Is the thought true? What are some other things you could think instead of these? Focus on Breathing: When we're feeling angry our breathing changes - it becomes shallow and erratic. Taking deep breaths will help calm down.

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