How To Deal With Anger? 

How does it feel when a peer takes all the credit for the presentation you had worked so hard on?

Do you feel frustrated when there is a long queue to wait for your meal?

Is it infuriating when a person parks the car in the wrong lane, blocking your way?

Well, all these situations are triggering and can provoke you towards a solid reaction. However, how you deal with the anger and don’t let it get the best of you is what matters the most.

Dealing with anger starts by recognizing and understanding your triggers. Practice deep breathing, mindfulness, and taking short breaks to calm intense emotions. Cognitive strategies, like reframing negative thoughts, help reduce impulsive reactions. Physical activity, journaling, or talking to a trusted person can release built-up tension. Consistently applying these techniques promotes emotional control, healthier relationships, and long-term stress reduction.

In this article, we will talk about how to deal with anger and what you can really do when something infuriating calls for your action. 

Dealing With Anger​

Dealing with anger is different for everyone.

Where some people have great control over their minds and reactions, others seem to be more reactive. Though anger is considered to be a very normal and healthy emotion, it can get out of control when not managed well. Let’s talk about some ways to deal with anger: 

Ways To Deal With Anger

Understand Your Emotions

Anger is an intricate emotion. At times, it is a reaction to something much more complex. A hidden sense of inferiority complex, a childhood trauma, a sense of insecurity or even the feeling of being vulnerable can make you get angry at trivial things. Hence, it is crucial to unmask what’s behind your anger before dealing with it for good.

Know Your Triggers

There must be some specific elements or situations that provoke you! Is it your workplace that stresses you out so much that you end up showcasing your rage? A friend of yours who always says something mean that leads towards your anger? Is it the never-ending traffic on your way back home that makes you furious?

It is essential to know what really bothers you and brings out the worst in you to manage your anger and rage. 

Work On Your Breathing

When you breathe the right way, it brings a lot of oxygen inside your body, making you feel calmer. It fills your body with positivity and relaxes your muscles. For that, you have to take deep breaths right from the abdomen and fill up as much fresh air into your belly as possible. Now, exhale slowly and let your rage escape into the thin air. 

How To Deal With Anger In A Healthy Way?

You don’t have to surrender towards anger, no matter how fierce it may be. Here are some healthy ways to cope with anger:

Healthy Ways To Deal With Anger

• Whenever you are in a stressful situation that can lead towards an anger fit, give yourself a time-out. Take a break and stay away from the triggering situation for some time. 
• Get physically active and turn your negative energy into positive energy by working out or playing a sport.
• Opt for some mindful practices such as yoga or meditation. 
• Talk it out with a friend or peer whom you trust fully and pour out your emotions. 
• Keep a journal and track your behaviour. Treat yourself to improvement.

Bottom Line

Anger is an emotion that humans exhibit as an outcome of certain situations. However, excessive or uncontrolled anger could be destructive in multiple ways. Understanding your triggers and recognizing it is the first step towards anger management. Some of the ways to deal with anger include understanding your emotions, knowing your triggers and working on your breathing. Practice mindfulness and get consultation from a licensed anger therapist such as one from Saalvio, to help you overcome your anger productively.

Saalvio can help you with anger management through CBT techniques, self-help tools, psychoeducation pdf manuals and mood trackers. Healing starts from taking the first step.