HOW TO CONTROL ANGER –

EFFECTIVE MEASURES TO ANGER MANAGEMENT

Angry, pissed off over an issue or just Furious on happenings around you, let break this today and check out what are the possible tips and therapies to overcome these situations when anger is triggered beyond control and may impede persons decision making ability or severe relationships or otherwise  create harmful situations, controlling anger can limit our damages to greater extent.

We all get swayed by the happenings around us and our reactions to these incidents depend on our approach towards these things. Some people may get too furious and few people may raise their eyebrows on anger but would soon resent to normalcy. Now this all depends on individuals how do they take the things happening around them. We all get angry, don’t we; if someone says he never gets angry then it seems there is some psychological problem. Getting angry is also healthy but when it is controlled anger as evident from most of research studies when we are angry over an issue our body releases certain hormones eventually good for our system.   

Unlike animals and other species the anger is form of the protection, they react with anger when under threat but in humans it’s triggered by the situations around and incidents happening around us, when things are not happening our way, or not meeting one’s goals, betrayed by loved ones or even politics. The expression of discontent when becomes out of control, aggressions and loudness with uncontrolled gestures is anger.

When a person is angry the body releases stress hormones adrenalin, noradrenalin and more which results in increased heart rate, high pulse, sweating, increased blood pressure and body temperature, prolonged period may cause stress and fatigue in nerves and can lead to stressed legs, stiff neck or headaches.

Uncontrolled, unmanaged and prolonged anger situations lead to extreme medical situations.

MANAGING ANGER -3 step method

The most important trait for all of us today, anger management is acquiring the traits which help one to recognize the early stage of anger –moving backward or giving it a pause –applying soft techniques  

 #1 Recognizing the early stage of ANGER-its actually easy as every person knows his mental capability and when getting on a situation of triggers there are ample physical signs like aggressive actions , high pitch tone , uncontrolled physical movements , sweating forehead ,high pulse rate and increased blood pressure. These are common symptoms we all face. Specific to individuals there can be more early signs of trigger which they need to identify.

#2 In anger management one has to identify the triggers, it has been researched that anger does not happen in isolation –in normal conditions until unless there is a history of events triggering it.

In anger management the person is supposed to

IDENTIFY THE TRIGGERS –which normally rages you?

ACT ON EARLY WARNINGS- act during the early stage before worsening it further

MANAGE TRIGGERS –

ADJUST TO THE JUSTIFIABLE SITUATION

EXPRESS FEELINGS ASSERTIVELY

Lets further study the anger to understand it better, anger is basically staged into three types of reactions

PASSIVE – when a person is angry over something, his reactions would be passive state, not reverting to communication, leaving the conversation in between and whispering behind the back , these are phenomenon of the person who are not in authoritative situation of expression , well its not that harmful as it does not involve immediate reaction and aggressiveness . it is not fatal of physical state of mind and body.

STRAIGHT AGGRESSION – when someone is in position of authority to express, or in equivalent authority of situation. Like the name suggests OPEN aggression is like on face and straight into the situations of confrontation. This is offending at times and definitely leads to aggressive conditions affecting mental and physical state of the person

 ASSERTIVE – well all the psychologists suggest you to handle the situation in this phase, assertive is explanatory, its like starting a communication and putting the things in order of requirement. This is detailed and healthy way to put the things in place. During the communication the dignity of self control and respect is always maintained.

#3 There is no magic pill or instant prescribed medicine to establish control over these situation , it involves psychological method to overcome the stressed situation .once identified the situation is taking toll on you here are few proven techniques which can help you to get rid of further aggression

EXIT THE SITUATION –get out of the environment if the space allows you, move towards a window or take a short break to rest room or just walk around

BREAK THE DIALOUGE –change the conversation, involve third party in dialogue or may be just break for a glass of water or get yourself a coffee.

RELAX – BODY AND MIND -count your breathing –exhale more than inhale try to slow it down, try to relieve stress form other parts of body like legs- change the movement or position , move the neck around , close eyes [if situation allows you] and bend the neck upwards to take a deep breath.

REPEAT YOUR SOULFUL MANTRA – everyone of us has a holy phrase, mantra, verse which we like and practice daily –just chant the same repeatedly in heart or may be some good words like, “relax its all fine”, “that’s alright”, “everything is going to be fine”.  Well my chant is “EK OMKAR SATNAM”–means there is only one supreme power and he is the ultimate truth  

MENTAL ESCAPE –mental escape the situation, think of family faces, loved ones, your best moments, parents, partner, children, and pets. Think of nature, serene water, mountains etc all these relax you mentally and it revives the mind easily out of situation of stress.  

TALK TO A FRIEND =talk to your best friend, share a joke and give it a loud laugh these are magical stress busters from an angered situation.

Anger is a usual emotion which all of us encounter time on time in everyday life, at home, office ,transport etc. however when we see the anger turning out towards aggression or starts taking a physical toll on you, then it is a right time to take necessary steps to overcome the stressed situations and maintain better perspective and justifiable approach towards decision making.

It is always better to LET GO your anger and is the healthiest choice not for the sake of your health but also to maintain your relationships.

These tips are sure to help you , if still they don’t , then take a next step counseling your doctor or a psychologist to examine the underlying situations disturbing you and advice clinical help.

/In addition to the above, it is advised to practice MEDITATION and maintain PHYSICAL HEALTH to overcome these situations if occurring frequently. MEDITATION teaches self control and control over emotions.