Anger Management

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Anger is a very common feeling that everyone experiences on a daily basis but when it gets out of control and destructive, it can lead to problems at work, problems in personal relationships and overall quality of life. It is a strong feeling that makes a person feel distressed due to some form of provocation. A person may get angry due to an array of reasons: when someone attacks their personality, when a person is treated unfairly, blame someone for an unjustified reason, keep them from getting what they want, violate cultural norms, etc. A study conducted by Harvard Medical Schol revealed that 8% of adolescents suffer from anger issues. Anger is a healthy emotion but how one deals with this emotion is what makes all the difference.

Anger can be classified into two categories:

Passive Anger

Passive aggression can be a bit difficult to understand as the person experiencing it may not even apprehend they are angry. When a person is passive-aggressive their anger appears as sarcasm, indifference or meanness. They might engage in self-destructive behaviors like bunking school or skipping work, isolating themselves from friends and family, performing inadequately in professional or social situations.
Since passive aggression is repressed it might be difficult for the person experiencing it to justify the reason for their behavior and to others, it might seem like they are intentionally sabotaging themselves. With counseling, one can understand the emotions behind their anger and how to deal with them.

Aggressive Anger

People experiencing aggressive anger are generally aware of their anger however they might not be able to pinpoint the emotions driving their anger. Some people might resort to redirecting their violent anger outbursts towards others and make them the victims of their aggression since it is easier than addressing the real problem. People suffering from aggressive anger often exhibit their anger in volatile or vindictive means which can result in physical damages to property and other people.

Learning to recognize what triggers one anger and learning how to manage anger symptoms is essential to deal positively with anger issues. Lets discuss how one can get their anger under control.

  • Take a moment before speaking

    There is a very famous proverb “you are the master of your words until you utter it after you deliver you are it is captive” which means that we should always think before we speak because often when we are angry we might speak something which we might regret later. In the moment of anger, one should try to collect their thoughts before speaking and allow others involved in the situation to do the same.
  • Express your feelings in a thoughtful manner
    Once you have had time to calm down then you should express your anger and frustration in an outspoken but non-confrontational manner. One should try to express their concerns and needs openly and directly without attempting to outrage others or trying to dominate them.
  • Be physically active
    Physical exertion has scientifically proven to reduce aggression. Physical activity also reduces stress, which can be one reason to cause anger. When you feel that your anger is intensifying you can simply go for a brisk walk or run or other physical activities that you enjoy (boxing, basketball, swimming, etc).

Take a quiet moment
Taking timeout during stressful periods of the day can be very useful in managing aggression. Timeouts are also a very useful technique to manage anger for children with aggression issues. Taking short breaks during the day helps one be better prepared for what lies ahead without getting angry or irritated.

Be flexible and find solutions for problems
One should try to look for solutions rather than fixating on their anger or what caused it. For example, if you donot get along with someone in your office avoid them rather than arguing on things, If your kids messy room irritates you, close the door to their room rather than shouting on them, If your husband is always late for dinner try to shift the dinner time according to his schedule or agree to eat at your own times. Remember anger will not solve your problems and only make things worse.

Practise relaxation
Relaxation skills like deep breathing exercises, visualizing a calming scenery, counting in your head, repeating a calming word or phrase (donot be mad, take it easy etc) can be a helpful technique in controlling your anger. Listening to music, doing yoga, scribbling in a diary, etc.

Remove the source of your anger
Sometimes it might be the case that your anger is directed towards a person or a situation that might aggravate you. In such scenarios, the easiest thing to do is to get away from the situation or the person making you angry. For example, you get into a fight with your parents. To avoid getting into a heated argument with them you can simply go to your room and close the door. This would help you calm down and think clearly.

228 thoughts on “Anger Management

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