Managing Anger

Everyone gets angry now and then. But, if you have serious anger issues, here are some helpful tips.

Why do we get angry? The causes can vary from person to person and situation to situation. Some common causes of anger may be due to: 

  • Stress from your job, family or friends.
  • Feeling threatened, either physically or emotionally.
  • Annoyance from traffic, noisy kids, construction noise etc.
  • Rejection from a loved-one or friend.
  • Worry about health, financial problems.
  • Frustration at work or being in a dead-end job.
  • Loss of your job, even loss of your car keys or cell phone.

Harmful Chemicals

Most people are not aware how anger affects the body. When you feel angry, your body creates energy that can be harmful:

  • Chemicals, such as adrenaline and others enter the blood stream.
  • Your heart pumps faster.
  • Your blood pressure increases.
  • Your muscles tense.
  • You may feel aggressive or shaky.

Don’t Ignore Anger

Anger is a powerful emotion. It can be a friend or foe. But anger is often handled poorly. Knowing how to recognize and express anger appropriately can be a big help by:

  • Motivating you to work harder or differently to help you reach that frustrating goal. Frustration can lead to anger.
  • Solving problems in a relationship, rather than arguing and fighting, can encourage growth and intimacy. Talk more – fight less.
  • Anger causes an immediate burst of energy, alertness and strength. Harness this so you can react to dangerous situations.
  • Don’t ignore your anger – it doesn’t work.

Serious Health Issues

Not dealing with your anger issues can lead to serious health problems, such as:

  • Heart Problems
  • Headaches
  • High blood pressure
  • Digestive problems
  • Sleep problems
  • Eating and substance issues

Poor Judgement 

Your thinking may become clouded and make it difficult to concentrate. This could lead to making mistakes – Poor job performance, even accidents.

Relationship Problems 

At home or work –- Not expressing your anger can damage relationships, leading to unhealthy comments, name calling, fault finding and hurt feelings.

Legal Problems

Anger can cause aggression and legal problems. Sometimes strong feelings of anger can lead to aggression and violent behavior causing people to commit crimes, such as abuse, assault and destroying property.

You can benefit greatly from improving anger management skills.

Think Before You Act 

Take these important steps to help control your anger before it gets out of control, and respond in a positive way:

  • Stop – Before doing anything else – Stop! Your first reaction may be to do or say something harmful, which you may later regret.
  • Breathe – Take a deep breath! Count to 10 or even 100. Walk away if you need to. Leave the situation and take time to cool off.
  • Identify the problem – Focus on the main issue. Think logically! Put aside any issues that aren’t directly related to what’s making you upset. Try to name the thing that is making you angry.
  • Consider all your options – Think of some ways you can solve the problem. Think of as many choices as you can and write them down so you won’t forget.
  • Look at the pros and cons – Write down the good and the bad points of each solution. Which solution has the most good points and the least bad points.
  • Make the best choice – Choose the option that works best and try it.
  • Take action – Once you decide, put your decision to work. If it isn’t working then try the next option and learn why it didn’t work.

More Tips

Before discussing issues that make you angry, take time to cool off. Remember you are trying to solve your problem in a positive way. Express yourself firmly and clearly without making insults.

  • Don’t be emotional. Focus on the issues.
  • Keep anger under control.
  • Try to find humor in each situation.
  • Use stress management techniques as an outlet to relieve anger.
  • Try relaxation techniques such as meditation or deep breathing to reduce tension.
  • Take up a new hobby. Use your energy in a posItive way.

Improving your anger management skills is healthy, smart and worth the effort.

This report is not a diagnosis. We hope this information can guide you toward improving your life.

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