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How to Control Anger

How to Control Anger

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In most cases, anger is a normal emotion that tells you that a situation is upsetting, unjust, or threatening for you. But sometimes it can become a real problem if you can’t manage it effectively. So 5-Minute Crafts would like to show you some specific strategies you can use to deal with your anger in a healthy way.

1. Identify your triggers.

What to do:

  • Look at your regular routine and think about what things usually trigger your anger — long lines, traffic jams, tiredness after work, or certain people, places, or activities.
  • Then, if possible, plan your day a bit differently to avoid those triggers.
  • If you can’t avoid stressful situations completely, try to practice some anger management techniques beforehand.

2. Recognize your warning signs.

What to do:

  • Think about the physical warning signs that you experience when you’re getting angry — pounding heart, tension in your shoulders, clenching your fists or jaw, knots in your stomach, flushed face, having trouble concentrating, or any other signs that are personal to you.
  • Every time you feel angry, recognize these signs and take some steps to manage your anger before it gets out of control.

3. Get deeper into your real feelings.

What to do:

  • When you feel angry, take a moment and think about what emotions and feelings might be hiding behind your anger — embarrassment, sadness, disappointment, frustration, criticism, insecurity, shame, vulnerability, guilt, anxiety, fear, or even depression.
  • Instead of getting too emotional and blaming others, try to be honest with yourself and explain exactly why you feel this way. To do this, use “I” statements — for example, “I’m upset because I had to wait for you” instead of “You’re always late.”

4. Count down.

What to do:

  • When you feel angry, slowly count down (or up) to 10. If you’re extremely mad, start at 100. This will help you to slow your heart rate and calm down your mind.

5. Try to relax.

What to do:

  • Breathe deeply from your diaphragm, not from your chest. You can breathe in from your nose and breathe out through your mouth.
  • Choose a calming word or phrase like “relax,” “take it easy,” or “I’m OK,” and slowly repeat it to yourself as a mantra while breathing deeply.
  • Imagine a relaxing scene, either from your memory or your imagination. Focus on the tiny details of this scene — the color of water, the height of the mountains, the sounds of birds chirping, and especially on your feelings when you’re observing the scene.

6. Create a “calm down” kit.

What to do:

  • Select several objects that have a calming effect on you. These objects should engage all of your senses — things you can look at, hear, smell, taste, and touch. You can use a scented hand lotion, dried flowers, a picture of a serene landscape, some pieces of candy or chewing gum, and your favorite music on your phone.
  • Place all of these things into a separate box and open it every time you start feeling angry, to calm yourself down.

7. Move around.

What to do:

  • Go for a brisk walk or run, ride your bike, work out, play a sport, or choose any other physical activity you like. This will help you to clear your mind and reduce stress.

8. Write your feelings down.

What to do:

  • Express your thoughts and emotions in a written way. You can write them in a journal or as your own poetry or song lyrics. After it’s done, you can keep them or throw them away. This will help you to calm down and reassess the events that caused your feelings.
  • You can also write a letter or email to the person who’s made you angry. But then delete it instead of sending.

9. Laugh.

What to do:

  • When you’re getting angry in a particular situation, try using humor. For example, if you’ve made a mistake at work, make a joke about it to relieve the tension.
  • You can also diffuse your anger by looking for other ways to laugh — like playing with your kids, watching a comedy show, or scrolling through memes.
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