Are you easily ticked off at work? When someone cuts you off on the freeway, do you give in to your rage? Do you burst out in anger when your child misbehaves?
True, anger is a natural emotion. However, learning to deal with anger in a positive manner is essential, both for your own well-being and that of others near and dear to you. When you are not in control of your temper, you and everyone around you suffer the consequences.
If you are in a constant struggle with Reputation Management, here is the good news: it does not have to be this way! You do not have to fall victim to your uncontrollable temper. Here are ten anger management techniques that will allow you to easily change the way you express this emotion.
These strategies can help you manage your anger in positive ways:
1. Take a personal time out. By counting to ten before you speak or act you give yourself a chance to think first. Take several deep breaths while you count to ten as this action relaxes your tense muscles and sends a burst of oxygen to your brain for clarity of thought.
- Get yourself away from the situation altogether; this gives you more time to calm down and further reduces the risk of an angry outburst. You can return once you’re able to speak about the issue peacefully.
2. Give yourself some personal space. When the very presence of a particular person makes your blood boil, simply stay away from them until your frustration dies down. Use this opportunity away from them to work through your feelings. Then seek a positive solution to your challenge along with them.
3. When you’re calm, express yourself. It is healthy to express your feelings of anger. Just express your feelings in a peaceful, positive, and non-confrontational way.
- Discuss your feelings with the person who upsets you; this allows both of you understand each other better – then you can work out your issues.
- By stewing over the issue you can make the whole situation worse.
4. Take some time to exercise. Strenuous activity is a great way to release your anger, especially if you feel you are at the breaking point. Exercising releases endorphins, which are the “feel good” hormones. They actually help you feel more at peace.
- Try lifting weights, running, and playing sports as they are all great ways to blow off steam.
5. Think it through before you take on any issue. When you’re angry, you’re more apt to say something hurtful or something that you don’t really mean.
- Even better, write down what you want to say so you can work through the issue at hand; when your temper is flaring, it’s easy to get sidetracked or go off topic.
6. Approach this challenge looking to find a win-win solution. Rather than focusing on what someone did to make you angry, work together to resolve the issue. Find a mutually acceptable solution – one that you both agree on as that will allow you both to feel satisfied.
7. Use personal statements when discussing the issue but be sure to avoid criticizing or placing blame.
- Use statements like, “It really makes me feel angry and it upsets me when you don’t help with the housework,” instead of “You never help me with the housework,” which could actually make that person angry or resentful in return.
8. Do not hold a grudge. Maintaining resentment toward someone only hurts you. Let it all go, put it far in the past, and move forward with your life.
- It is unreasonable to expect everyone to act the way you want them to. Instead of letting someone continue to irritate you with their mannerisms. Find a new perspective; a way to accept or look past them.
9. Use your humor. Lighten up the situation by saying or doing something that is genuinely funny. Once you both have a good laugh, it might be easier to find a resolution together.
- When being humorous, stay away from sarcasm as it can hurt and even make things worse.
10. Practice personal relaxation techniques. Use skills like deep breathing or picturing a relaxing scene to help defuse your temper when you feel it start to boil.
- Listen to music and practice yoga. They are both great stress relievers.
If you still feel that your anger is out of control after using these tips and strategies, you might benefit from some extra help, such as:
- Additional readings or books on anger management.
- Seek the help of a licensed therapist or counselor.
- Take anger management classes or join support groups where others discuss ways to cope with their anger.
No matter how severe your anger might be, these tips and techniques can help you control your temper rather than letting your anger control you. Free yourself from anger and you will find greater joy in your life today!
Patricia Erickson is a career management expert and personal development enthusiast. She recently wrote a new book entitled Career Management Guide: A Practical Approach To Career Change In Any Economy.
Patricia partners with career changers and job seekers to design strategies that transform careers. Patricia has helped clients to navigate toward their true career aspirations as well as finding purpose and personal fulfillment.