What Are Anger Management Techniques?

Anger is a natural human emotion that is triggered due to frustration, injustice, or threats. It is common when in moderation, but uncontrolled anger can result in severe adverse effects on relationships, decision-making skills, and physical health, leading to cardiovascular problems, elevated stress hormones, and a weak immune system, as reported by the American Psychological Association. Anger management becomes crucial to live a healthy life. 

Techniques for Anger Management

There are various psychology-based techniques that can help in dealing with anger. One effective method is “Cognitive Behavioural Therapy (CBT)”. CBT helps individuals in reframing their thought patterns to control anger. For example, when a person thinks and believes that “no one respects me”, the emotions intensify. Through CBT, they start to think that “this is a problem that I can solve”, which can lower the emotional intensity.

Another proven technique is mindful meditation. It helps individuals focus on the present and process thoughts without judgment. This reduces emotional reactivity and improves impulse control.

 

Techniques to Handle Anger

Both immediate and long-term anger management strategies can be used to control your anger. For immediate anger management, you can use the technique of a time-out. For instance, briefly stepping away from a heated situation to regain calm. A long-term approach involves the identification of triggers and developing constructive responses to them.

For instance, if you are always being triggered by work deadlines, you should start planning tasks in smaller steps to reduce stress. You can always count on talking to the counselor or a trusted person to help you provide perspective. This may result in decreasing the emotional intensity.

Anger Management Breathing Techniques

One of the simplest yet most effective proven methods is the breathing technique to manage anger. According to research studies, slow and controlled breathing activates the parasympathetic nervous system, which lowers the fight-or-flight response. 

There are two common breathing methods, including diaphragmatic breathing and box breathing. Diaphragmatic breathing involves inhaling deeply through the nose for 4 counts, pausing, and then exhaling slowly from the mouth for 6 counts, whereas box breathing involves breathing, holding, exhaling, and then holding in equal counts of 4. 

Anger Management Relaxation Techniques

Anger often causes physical tension, which can be eased through anger management relaxation techniques, including;

• Progressive Muscle Relaxation (PMR): Tensing and releasing muscles 
• Visualization: Imagining calming environments or situations
• Yoga and Meditation: Improve emotional balance to lower stress levels

Benefits of Mindfulness as a Relaxation Technique for Anger Management

Recent studies have proven that just 10-15 minutes a day of mindfulness, breathing, or relaxation exercises can lower the baseline stress and make individuals not react to the triggers immediately. 

How Saalvio Can Help You Manage Anger

If you have been practising these techniques but still feel anger overwhelming, professional support and tools at Saalvio can help you, including;

• Journaling prompts
• CBT-based thought trackers
• Mood and habit trackers
• Self-guided videos and worksheets
• Meditation and grounding audios 

Saalvio also offers live therapy sessions for better anger management.

• A confidential and safe space
• Evidence-based approaches 
• Emotional support 
• Family guidance 

With the help of these self-help tools and professional guidance, individuals can build healthier responses for managing anger. 

Conclusion

Anger is an important part of life, but it should not be destructive. Uncontrolled anger has consequences on health, relationships, workplace and education. Therefore, it is crucial to work on alleviating anger and managing it through relaxation techniques. Techniques proven by studies can help in the management of anger constructively such as mindfulness meditation, yoga, progressive muscle relaxation and visualization. One of the most beneficial is breathing techniques that help control anger.

Saalvio could be your anger management companion where you could consult licensed therapists online, use self-help tools or use mood trackers.