Anger management: 5 ways to keep your temper in check
When we lose our temper, we are always advised to try and relax, take deep breaths from the diaphragm or visualize a relaxing experience to calm down. But what should you do when your anger goes off the charts and becomes a recurring thing? We got you covered with some tips to quickly manage your anger without letting a situation blow out of proportion.
Mind your words
Fury makes one jump to conclusions which can be inaccurate. When you're in a heated discussion, slow down and think before responding. Don't say the first thing that comes to mind, and listen carefully to what the other person is saying. When angry, people tend to behave rudely. They also distance and degrade people who might otherwise be willing to help solve the matter.
Cognitive restructuring
Cognitive restructuring is a psychotherapeutic technique for identifying and disputing irrational thoughts and emotional reasoning. Anger generates a lot of negative thoughts. Replace dramatic thoughts with more logical words. For example, instead of thinking "it's over," or "everything is ruined," tell yourself, "it's not the end of the world." Logic defeats anger, because even justified anger can become irrational.
Communicate well
People who are inherently short-tempered tend to demand fairness, appreciation, and willingness to do things their way. But when their demands aren't met, the disappointment translates to anger. Angry people need to be aware of their demanding nature and express their expectations as desires. Speaking in a more formal tone is healthier than saying, "I demand" or "I want" something.
Use silly humor
When you get angry and want to call someone a name, stop and picture what that would literally look like. If you want to call someone a "dirtbag," picture a bag of dirt walking around, talking to people, doing everything this person does. This will help control your anger and might even crack you up. Humor always helps lighten a tense situation.
Take a walk
Walking or exercising can help calm your nerves and diminish anger. Go for a walk, ride your bike, or throw a few punches in the air. A little physical activity is all it takes to calm your mind. A recent study presented at the American College of Sports Medicine's 57th Annual Meeting discovered that exercise might have a beneficial effect on anger in men.
