About this pack
A 5 min session on learning simple tools to help understand and control our anger
Managing anger can be a tough task. Most of the time, managing anger is not in our hands because there might be a plethora of reasons for such a reaction. Sometimes the reactions are justified, whereas some of the times, it is too hard to comprehend. It is often said that managing anger is very important because, most often, there are chances that you will end up making the decision that you don’t truly want. To know how to control anger or how to manage anger, we first need to understand the root cause of any form of anger. Managing anger comes as a second step, where you answer the dos and don’ts of how to control anger. The best way to control anger is to understand that anger is an overwhelming feeling. It can make an individual take rash decisions and go overboard with their reactions. It is usually a reaction to unforeseen situations, or it can also be an outcome of frustration. Anger is an emotion that needs to be taken seriously. One needs to know to control temper as it never yields positive results. Anger is experienced in various ways; however, it is important to accept that you have anger issues first.
Before you delve deeper into managing anger, one needs to understand the causes of anger. To know the proper ways as to how to reduce anger, the first one needs to understand the causes behind it; only then can they control anger properly. Following are a few of the causes: Sometimes, it might be personal problems causing these anger issues. There might be work-related problems or problems related to personal life, related to family and friends, this can take a toll on you, and the anger might be too overwhelming. It gets too much at times, and it might get difficult to control anger after a point. Another cause might be due to some other individual's action or reaction that is taking a toll on you. This is one of the most important causes of being unable to control anger. At times some day-to-day activities can get on your nerves. Something that truly tests your patience – like too much traffic on-road or an unforeseen accident. This can also make you unable to control temper or control anger that is beyond your understanding. Something as tragic as PTSD might also be the reason for not being able to control anger. It is beyond your reach and requires help. Nevertheless, it can be one of the most important causes behind why you might not know how to control emotions. Anger might also break your confidence in various instances. Something like public speaking can be extremely daunting. If you don’t know the source of your anger and do not know how to control your anger, that might also result in an outburst. Only when you know how to control your anger will you also have the idea of how to build self-confidence or how to react to certain situations with a lot more composure.
The process of managing anger becomes a lot easier when you are prepared to detect the symptoms. Symptoms state that there is a need for you to control your anger. Let us have a look at the symptoms of anger before we learn about how to manage anger issues. Extreme irritability might be one of the reasons behind excessive anger, and you must come up with ways to control anger when it is because of some irritability. Other symptoms might include frustrations, rage, anxiety, or even guilt, for that matter. All these symptoms are very lucid, and sometimes they might get so out of hand that you might not know the right ways to control anger. However, you must be aware of these symptoms so that you can find the right ways to reduce anger effectively. Managing anger and stress is dependent on the early detection of the symptoms.
Now there are various ways to control anger. This might also be called techniques to manage anger. Now let us list down the different steps you can utilize to understand how to manage anger. The first and foremost effective way to control temper is to think before you speak. Don’t ramble on and speak out of your mind because you don’t know how to reduce anger. Meditation for anger is more effective than you believe it to be. There are different types of meditation to control anger. You can choose one that suits you and understand the kind of meditation for anger that is yielding positive results. But meditation to control anger is one of the most advised ways to feel calm and practice it. Even just 5 minutes of meditations can do wonders. Sometimes too many problems with no solutions can also be a cause for anger. It is due to frustration. This can lead to anxiety. So for managing anger in such situations and finding a way to deal with anxiety, try to find possible solutions to your problems. Stop panicking and find effective techniques to deal with it rather than losing your temper. Take a break at times. Burn-out are one of the most foremost reasons behind losing your temper easily. This is because of the exhaustion that you didn’t see coming. You must take that break. Let go of that grudge you have been holding on to for too long. Managing anger is a step-by-step process. You must realize that something as small as a grudge of some past incident that might have affected you gave rise to this anger that you find difficult to control. So let go of that burdening grudge. Practice humour. Have people around you who make you laugh. People who help you relax in tensed up situations. That is an effective way of keeping your anger at bay. Always reach out for help. There is no shame in it as long as it is helping you. Reach out for help to know the effective ways of managing anger because managing anger does not happen overnight. It requires acceptance and helps; reach out if you have to.
Managing anger can help you be more open to communication. There will be less hesitance to speak up and share. You will be more confident to communicate your ideas and feelings better. Managing anger also has an excellent impact on your overall health. Managing anger is invariably related to taking care of your stress levels too. By doing both, you take care of your blood pressure and increased heartbeat as well, Managing anger also makes you less socially awkward. It prevents unforeseen or incomprehensible psychological issues that might crop up because of it. You are not in danger of suddenly losing your temper in a social gathering due to some unforeseen circumstance. Managing anger effectively teaches you how you can direct that overwhelming emotion to do more fruitful things. Make your frustration interlaced with anger focus on getting things done. Maybe there is a positive way of doing so, which is helpful while managing anger. Managing anger also helps you not falling prey to addictive escapes. Such as getting addicted to drinking or drugs, which are very harmful to your health. Sometimes the anger might be so frustrating that you would be looking for ways that help you forget it for a while. Rather than finding that hazardous and easy escape, it is always better to look for ways that will help in managing anger a bit more responsibly.
There can be a lot of problems if you don’t find effective ways of managing anger. If it goes out of hand, not only physical, but your mental health is also at stake. So you must be aware of what are the consequences that you might be facing if you don’t find the right ways of managing anger. Uncontrollable headaches. Some people call it a migraine, where your head is throbbing real hard, and you cannot focus on work or anything else. If you have severe anger issues, this is one of the most common disadvantages you might face quite often. Unable to sleep. Insomnia is also a common repercussion of uncontrollable anger. Your negative thoughts keep you awake, and your anger makes it difficult to get a good night’s sleep. Severe depression is hazardous. It is high time people understand how dangerous it can get. Too much anger and not being able to find a proper solution can lead to depleting mental health. Health issues like severe blood pressure or a severe heart attack can also occur suddenly if you are not responsible for managing anger. It has an invariable effect on your health. This might often lead to death if it is very severe. Anxiety levels also increase when you start getting angry at everything. In the beginning, it might seem mild, but severe temper issues keep amplifying, and the result might be uncontrollable at times.
Do’s: Do speak up on what is irritating you and making you angry. Don’t let it pile up till the point of outburst, Be responsible with it. If you open up and speak about it, maybe there are better chances of managing anger. To clarify what exactly it that is making you so angry is. Find the root cause so that you can express and explain better; only then will a plausible solution arise. Do try to understand different perspectives. What might be bothering you and turning into your anger cause might be different from how others perceive it. Therefore while explaining it and trying to find a solution to reduce anger, have an open mind. Do take responsibility for your rising temper. Always playing the blame game or thrusting your anger issues on others is not going to help. Therefore it is important to take responsibility for your behaviour. Do try to not get a third party involved in these cases where you are struggling with your anger issues. This only further complicates things. So do try to find a suitable solution in managing anger that would not include unnecessary interference. Don’ts Don’t strike a conversation when you are already brimming with anger. Wait for yourself to cool down a bit, and then take the step of speaking and clearing the air. Don’t give in your ways to negative actions like presuming, blaming, interpreting, comparing – all this only further complicates the situation and fuels your anger even more. Don’ simply assume that people will understand your view and your anger issues will help in making the process simpler. You cannot expect people to understand that something they said or did might have made you angry. You have to clearly express it and not be vague about it. Don’t tell the person how to think or feel when they are angry. This is never helpful. If anything, this frustrates them even more and makes them angrier. Never tell a person to calm down when he or she is not in the right state of mind to understand the consequences of their temper. Don’t expect things to change suddenly. That does not happen; things like these take time. It is important to first keep all that is going inside your mind out in the open so that the other individual is aware of the causes behind the anger you are feeling. Only an open conversation after that will help in yielding positive results.
Thus it is very important to have a good idea about what propagates your anger issues and then look for solutions that will help calm and relax. Too much anger or uncontrollable anger can never yield positive results, so it is best to be completely aware of how to tackle it.
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