14 Effective Anger Management Techniques

Anger can be triggered externally or internally. Responding by expressing yourself in an assertive but non-aggressive manner while you showing respect to others is a mature and healthy way to manage anger. Here are 14 tips to effectively manage your anger.

The secret to defusing anger is to learn to calm yourself from the inside out. The best option however is not to get angry in the first place, but that is a different chapter. These are a few techniques that will you help you not to blow your fuse.

1. Learn to relax using breathing exercises and muscle relaxation techniques.

2. Identify a word or phrase to repeat until you are calm or alternatively, use relaxing imagery.

3. Stop yourself from doing or saying anything till you are calm.

4. After a point, anger becomes irrational. Counter it with logic and a rational approach. Look at what can be done to solve the provoking issue and handle the situation rationally.

5. Analyze and recognize your triggers. Are they real or imaginary? Are they really worth it? Do they stem from unresolved issues? Can you resolve them?

6. Confront and resolve these issues.  Learn to let go of past hurts. Forgive. In dealing with an unresolved
issue, seek to have a cathartic experience and forgive and forget and let the healing begin in your mind.

7. Humor can also help in diffusing the situation once you get your perspectives right.

8. Understand and empathize with the other person.

9. Like failure, anger can be used as a stepping stone or motivator to change the way you act and react to people or situations.

10. The intense emotion and energy that anger generates can be harnessed through artistic creations. Give vent to your creative side.

11. Maintain a journal. You’ll be a calmer person.

12. Sign up for courses that require physical exertion like tennis or even karate, or those that have a calming effect like Yoga or meditation.

13. If nothing else helps, performing  healthy anger workouts on inanimate objects can also alleviate anger.
14. Take the help of a friend or family member in helping you master anger.

Experiencing anger and frustration is not a bad thing, but when that anger becomes uncontrollable or if it makes you feel worse or remorseful, then you know you need to do something about it. Try these anger management techniques, and if it still doesn’t help, try to get external help.

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