Anger Management Strategies Researches show that cognitive-behavioral interventions are very much effective in dealing with anger or aggression issues.
According to CBT our behavior, thoughts, feelings, and emotions are interconnected. We create anger through our thoughts and behaviors then our emotions get upset. So we can say that our thoughts are basically fuel for bringing fire anger.
The following are the strategies that we can use as our anger management plan. These tools are designed to help in managing and controlling our anger. we always know our anger triggers like what are the most usual things that make us angry and then we react badly.
First thing in controlling anger that we should first make a list of triggers that make us feel angry. E.g Long lines, traffic jams, teasing or taunting comments, or excessive tiredness are just a few examples that make us angry mostly.
Evaluate your anger:
notice that your anger is giving you a health or making you feel unhealthy. If it’s making you unhealthy then it’s your enemy and you don’t need to react to it. Suppose in a toxic relation we feel bad about something but if we express our anger that badly affects our relationship.
Recognize warning signs:
when we feel bad about some situation, at the first instant we feel some bad feelings in our physical body like fast heart bead or red face or hands or feet sweating or trembling and then we feel some change in our thoughts.
By recognizing physical feelings as warning signs, we have the opportunity to take immediate action and prevent ourselves from doing or saying things that create bigger problems.
when you feel that a situation or a conversation is going to be heated in a moment, try to take time out or step away from that situation or place for getting better in your feeling and saving yourself from anger expressions. And decide some other time to discuss whatever you delayed.
Talk to a friend or any relative:
if you feel that you are having the best support where you can vent out your bad feelings and that person can guide you better in that situation. Try to discuss all with them so that you can save yourself from unhealthy emotional expression like anger.
Do some physical activity:
anger always produces a lot of energy in the body due to that we react badly. By consuming that much energy in physical exercise or brisk walk we can cope with our anger emotions easily.
Change thought pattern:
whenever we feel angry, a chain of negative thoughts come into our mind and made us feel more bad or angry towards something.
By changing our way of thinking towards something that is making us feel angry we can reduce our anger and can feel better even in a warm situation.
Change the channel:
when something bad happens to us, we do rumination in our mind about the situation in our mind; make us feel more bad and angry. We should change our mind to something present or pleasurable stuff so that we can feel calm even in a bad situation.
Focus on relaxation exercise:
if you feel that you are usually angry over very little things, try to fix relaxation exercises in your daily routine. Relaxation exercises you can do deep breathing or progressive muscle relaxation for relaxing your body and muscles.
when you feel angry or bad, always see that what are the feelings behind all thoughts which are not making you feel relaxed.
After identifying the feeling you should have to understand that only anger is not the feeling which can make your situation better, you should have to focus on other calming emotions that can make you and your situation better.
Create calm down Kit:
if you know that your office things always make you feel bad and when you come back home, you let out that anger over your family.
Try to make a calm down kit for example use your senses when you come back over positive things or do guide meditation with music and positive images to make you feel relaxed after an office hectic routine.
Take professional help:
if you feel that after all the above strategies even you are not feeling better in your anger. Always take professional help from a psychologist.