*The article is developed in partnership with BetterHelp
If you’ve ever been wronged by someone or had a loved one hurt by another person, then you’re probably all too familiar with the feeling of anger. While anger is a natural human response, it can be unproductive and even harmful when uncontrolled. In this article, we’ll give you five strategies that you can lean on the next time you feel that your anger might be getting the best of you.
5 Anger Management Strategies
When you’re feeling overwhelmed with anger, one of the hardest things to do is calm down and control your reactions and responses. The following are five helpful strategies that you can use to calm down and proceed with a clearer head.
- Mindfulness: Mindfulness is a practice that involves maintaining an awareness of the present moment and noticing your thoughts and feelings without judging them or trying to give them meaning. When you’re experiencing anger, it can be challenging to think rationally, and you may be prone to making impulsive decisions. Mindfulness allows you to take a step back and consider where your anger may be stemming from and why you feel upset. With that information, you can make more logical decisions rather than acting on your impulses.
- Therapy: Working with a therapist can help you identify and address any underlying causes of your anger and recognize the thought patterns that may be contributing to your feelings. A therapist can also equip you with coping strategies that enable you to work through your anger more productively. You can participate in anger management therapy online or in person, depending on your preferences and needs. BetterHelp offers online therapy for anger management from anywhere you have an internet connection.
- Physical Activity: Engaging in exercise can trigger the release of endorphins, which are feel-good chemicals, while simultaneously lowering the number of stress hormones like cortisol in your body. This can give you an outlet for your anger, allowing you to release your feelings into something productive instead of taking them out on someone else. Physical activity doesn’t have to be strenuous; rather, it can be anything that gets your body moving and your heart rate up. You might do yoga, go skiing, take a hike, play a sport, or go for a swim.
- Social Connection: When you’re feeling angry, it can be helpful to phone a friend or ask someone you trust to hang out. Your loved ones can provide encouragement and advice and even offer coping strategies that have worked for them in the past. If you’re trying to work on your anger, having people to lean on can also help hold you accountable to that goal.
- Taking Space: Taking a step back from a stressful situation instead of continuing to engage with it can be a powerful way to control your anger. Try to find a quiet space where you can have some time alone and take that time to think about what you’re feeling and why. Staying calm and composed while thinking through your feelings can help you understand your emotions on a deeper level and choose a response that’s healthy and rational instead of impulsive and destructive.
Some of these strategies may be more helpful than others, so don’t be afraid to try each of them to find what works most effectively for you. Everyone is different and struggles with anger to varying degrees, so remember that what works well for you may not apply to someone else’s situation. Staying open-minded and committed to the process can help ensure that you start to see positive changes.
Conclusion
Anger may be a normal human emotion, but it’s important to know how to keep these feelings in check. There are plenty of ways to learn how to manage your anger effectively and, hopefully, the tips above provide a helpful starting point. If you continue to struggle with your anger, finding extra support and guidance can be critical.
While you may have grown used to being pulled in all directions by your emotions, know that there are resources and professionals available to help you form healthier habits. Wanting to improve yourself shows strength and bravery, reflecting positively on your character. By taking steps to address and control your anger, you can form healthier relationships, enhance your mental health, and lead a more fulfilling life.
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