It's natural to get angry once in a while. It's a person's way of expressing frustration or dissatisfaction when things don't go the way he planned or when someone makes personal attacks against him, whether physical or emotional. When you get angry, you don't only experience a change in emotions but your body also undergoes physiological changes like adrenaline flow, heart rate increase, and blood pressure escalation.
Anger becomes a problem when a person is not able to manage this emotion effectively like if he gets angry over the smallest of things or resorts to abuse or violence to express his emotions. It can result in domestic violence, road rage, divorce, and poor relationships with other people. Anger mismanagement can also bring about ailments like high blood pressure, heart attack, digestive problem, sleep disorder, and chronic headache.
To prevent these things from happening, here are some strategies to help you control your anger.
Take A Timeout. When you're feeling a surge of anger within you, count up to 10 before you say or do something. This would calm your mind and help prevent you from saying or doing things that you'll regret later on. It gives you time to put things into perspective so you can think about what happened before you react negatively to it.
Remove Yourself From The Scene. Instead of staying where you are at the moment and making your blood possibly reach the boiling point, walk away. It's not like you're giving up or you've been defeated. It just means that you're mature enough to walk away from your source of anger to give yourself time to think things over. For example, if you're in the middle of a fight between you and your spouse, leave the room and stay in the terrace for a while. This would soothe and relax you, and figure out how you can solve the problem you're arguing about.
Express Anger When You've Calmed Down. Anger management doesn't mean you should bury your emotions deep within you. That's not healthy. It would only cause major uproar when things become too much to handle. Instead, wait until you are able to calm yourself down before you express your frustrations. This would enable you to deal with the source of anger in a non-confrontational way.
Distract Yourself. Sometimes, people become short-tempered because they're not happy or they are bored with the monotony of their lives. So this won't happen to you, always find something worthwhile to do. Make sure you pick a relaxing and calming activity that won't put you under further stress. For example, you can engage in gardening, which would give you a rewarding feeling once you've reaped the fruits of your hard labor. Being around greeneries is also effective in soothing the mind, so that you'll have less anger outbursts.
Get Some Exercise. Physical activity releases serotonin and endorphins in the brain. These are chemicals that make you feel good. When you're feeling frustrated, go shoot some hoops, swim laps, or walk around the neighborhood. It's also a great way to vent out your emotions especially if you're about to burst with anger. Instead of throwing things around the house, release your anger by smashing the ball with a tennis racket.