How to manage anger and stress
Do you find yourself having angry feelings and being stressed a lot? You are not alone. Anger and stress have become an epidemic in today's society, with many people struggling to keep their emotions under control. Luckily, there are many ways to manage stress and therefore anger too.
Anger is an emotional response to something we perceive as threatening or harmful. When we feel threatened in some way, our bodies release chemicals like cortisol and adrenaline into the bloodstream which give us the energy needed for fight or flight.
While this mechanism was designed by nature to protect us from danger, it often gets triggered when there is no real threat present at all – resulting in unnecessary stress on our bodies over time. This article will discuss managing stress and uncontrolled anger are important for maintaining good physical health as well as provide tips on how to do so effectively.
Techniques to control anger
Identify the cause of anger and stress
Identify what is causing your anger and stress. Is it the result of something someone said? A situation at work? While your emotions are real, it's best to write them down instead of acting on them. Once you have a clearer idea of what happened, you can decide for yourself whether or not someone else should be held responsible and deserving of an angry response or a more measured and reasonable one.
Consequences of angry outbursts
Consider the consequences of acting on your feelings. Is taking out your anger or frustration in one way going to help you feel better? Will it cause more problems than it solves? Will a knee jerk response resolve anything? Taking time before reacting will allow you to consider these questions and ultimately make a better decision about how to handle the situation at hand.
Write down how you feel, why you feel angry or stressed, and what can bring yourself back into balance. Sometimes writing things down helps us understand our emotions that much more clearly so we know exactly what led up to feeling this way and find ways to move forward from there. It also allows us space for self reflection which could open new doors as far as coping strategies are concerned.
Deep breathing and anger management
Take deep breaths when feeling anxious or angry. Learn some practices that help you breathe deeply. This is a great way to calm your mind and body which in turn will help you regain control of the situation at hand. I personally find the 4-7-8 breath that I wrote about here helpful in resetting my emotions. Many slow breathing exercises would benefit you though. Box breathing is another of the relaxation techniques that will take your mind off the angry feelings and steer you away from uncontrolled anger to a more healthy emotion.
Mindfulness and emotional wellbeing
It's easy to get caught up in the past or future when we don't practice mindfulness. Focus on the present moment by noticing things around you without passing judgment. This might be tough for some, but it's vital not to evaluate what we're experiencing since this prevents us from moving forward with our feelings. Being mindful simply entails observing events as they happen rather than attempting to dissect or assign meaning that isn't there regarding an experience.
Yoga as an anger management method
Practice yoga for a more active approach to managing anger and stress. Yoga is great at relieving physical, mental, and emotional tension which can make it easier to manage our emotions in the long run.
Self regulation in controlling anger
Try practicing nonverbal communication by channeling your inner yogi. By focusing on being mindful of how you stand or sit when feeling angry or stressed out, you'll naturally be inclined to take action that will help bring yourself back into balance and control anger instead of acting impulsively - another form of self regulation.
Effect on Mental Health
If you find that your anger is having an effect on your personal relationships and mental health, this may be one of the warning signs that you need to talk with a licensed mental health professional. Cognitive behavioral therapy is one of the techniques that can be employed in these sessions to assist in anger management.
After taking these steps and identifying what is causing your anger or stress as well as how you can move forward from there, try not to be too hard on yourself if it takes time for things to feel more balanced. Whilst anger is a normal emotion, finding healthy ways to stop yourself from reaching boiling point is essential. As part of your anger management program, you should exercise regularly, ensure you aren't suffering from sleep deprivation, cultivate activities that give you positive feelings and practice gratitude. Learning how to properly manage anger and stress does take practice so the more often you do this in different situations that arise throughout the day where frustration or anxiety might strike, the easier it will become. You will reap the benefits personally and in your personal relationships.