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How to Gain Emotional Control and Tackle Anger Management

If you find that you are frequently engaging in arguments or fights with those around you, it could be a result of anger. Anger is a normal and healthy emotion; however, when it reaches chronic levels, it can end up spiraling out of control. Having uncontrolled anger can bring about severe consequences in your life, your state of mind, your health, and your emotional intelligence. Getting insights into anger management tools and the reason behind your anger can help you learn how to keep your temper in check.

Understanding Anger

Anger, as an emotion, is neither good nor bad. It is a normal emotion and healthy to display when you have been mistreated or wronged. While the feeling of anger isn’t a problem, what you do with that anger makes a ton of difference. It has the potential to not only harm you but other people as well.

Many people think that when they have a hot temper, their ability to control their anger is at its lowest point. However, we have more control over our anger than we think. You can learn how to express your emotions freely without hurting other people. When you can accomplish this, you will feel much better, and your needs will be met faster. Mastering the art of anger management isn’t an easy task, but the more that you can practice it, the higher the likelihood of it becoming much easier. Anger management affects your goal achievement, your relationships, and your level of satisfaction with your life.

The Importance of Anger Management

Many people think that they have the right to vent their anger and that those around them are overly sensitive. However, anger is incredibly damaging to your relationships and will impair your judgment. Emotional outbursts have always gotten in the way of success and will always have a negative impact on how others perceive you. When your anger spirals out of control, it can even hurt your physical health.

Always operating at high levels of stress and tension aren’t good for your health. Scientific research has shown that having chronic anger can make you more vulnerable to heart diseases, high cholesterol, diabetes, a weakened immune system, high blood pressure, and insomnia.

When you are angry, you tend to consume vast amounts of mental energy, which has the potential to crowd your thoughts. This, in turn, can make it increasingly difficult to concentrate, see the big picture, and enjoy your life. Stress, depression, and other mental conditions are typical for people who experience frequent anger.

Having out of control anger can also affect how successful you are in your career. Even though creative differences, constructive criticism, and heated debates are healthy, continually lashing out can end up alienating your supervisors, colleagues, and clients further and can ultimately lead to an erosion of respect, and a bad reputation will follow you.

Anger can also be so dangerous that it can cause scars in people that you relate and care about, ruining relationships and friendships. When you are always angry, very few people will lose their trust of you.

Tips for Managing Your Anger

Understanding why it is so important to manage your anger and how to avoid letting it spiral out of control, you need to focus on how different strategies that will help you manage your anger. Here are a few useful and practical tips to help you get your anger under control

1. Understand the Cause of Your Anger

Nothing happens to us without cause. There has to be an underlying issue that makes you struggle with your anger. Most of the problems that made you angry usually stem from things that you learned when you are a small child. For example, if you grew up in a violent house, you might have picked up the idea that anger is supposed to be used as a tool of expression to get everything your way.

High levels of stress and traumatic events could also be some of the underlying factors that make you susceptible to anger. Some people use anger to cover up their feelings of insecurity, vulnerability, embarrassment, shame, and hurt. This means that these people aren’t truly angry, but rather connect to certain events that make them angry. Knee-jerk responses are evidence that the temper that is being expressed is nothing more than a cover-up for other feelings and needs.

2. Beware of Anger Triggers and Warning Signs

Every single buildup of an anger explosion is characterized by warning signs. Some of these signs are physical in nature and are manifested through your body. Anger fuels the fight or flight system in your body, and the angrier you get, the more chances your body is going to go into overdrive. The moment you take some time to study the warning signs of your body, you can start to manage your temper before it gets out of control. It is incredibly easy to point the finger at others and blame them for the circumstances around you while forgetting that the real cause of your anger is you and how you respond to stressful situations. It has very little to do with the actions of others.

3. Learn Effective Ways to Cool Down

There are several different techniques that you can use to help you cool down and keep your anger under control. Some of the methods include:

  • Taking deep breaths and slowly breathing from your abdomen.

  • Exercising helps to release pent up energy and can help you approach a situation with a cooler head.

  • Take advantage of all your senses to help you calm down.

  • Massage and stretch areas of tension can help your body relax and ease tension.

  • Remove yourself from the situation to help you release tension and give you the space you need to reconsider your response.

4. Seek Professional Help

If you haven’t been able to manage your anger on your own, you should seek professional help. There are therapies, programs, and classes that are specifically for people who have issues with anger management. Many other people suffer from the same problems, and together, you can help each other overcome them

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