Healing Period: How I control my anger issues
Everyone has experienced anger, whether it was a brief annoyance or full-blown wrath. We all understand what anger is and how it feels. But when it spirals out of control and becomes destructive it can cause you some issues.
So let me share with you how I manage my anger and maintain my composure under pressure.
NOTE: This is my viewpoint; it doesn’t always imply that how I treat myself or how my experiences have affected me will also apply to you.
The human feeling of anger is entirely natural and typically healthy. But when it spirals out of control and becomes destructive, it can cause issues—issues at work, issues in your personal relationships, issues with your life’s general quality.
Although reading this is already a step for you, we are all aware that it can be frightening. When faced with challenging circumstances, there are techniques you may adopt to help you control your anger. Additionally, it’s important to approach the situation positively.
Here are some ways for managing your anger effectively:
Give yourself a break and unwind
Taking a break should be your first priority. Take a deep breath and visualize a stop sign. You could also count to three before unwinding.
Timeouts aren’t just for kids. A break for you is also necessary. Sit alone or distance yourself from others. In this way, during this peaceful time, you can reflect on the situation and reset your emotions to normal. You might even decide that this time alone is so beneficial that you want to include it in your regular routine.
According to healthline, it is recommended that you focus on relaxing your muscles as well as you’re doing this. The Progressive muscle relaxation technique instructs you to gradually tense and relaxes each individual muscle group in your body one at a time. Breathe slowly and deliberately as you tense and release. And as you feel agitated, you can control your breathing by taking slow, deliberate breaths.
Consider your words before you speak
If you’re overwhelmed with your feelings, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything. Also, allow others involved in the situation to do the same.
Once you’re calm, express your concerns. As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them. This makes it easier to gather your thoughts and consider potential answers to your problems or issues.
Write your thoughts
To express your emotions, you can also write your thoughts and feelings down. Keep a running list of your thoughts and feelings. By doing this, you can calm yourself and reevaluate the circumstances that led to your feelings by digesting them through the written word.
Stick with “I” statements
When you’re ready to express your feelings, it’s important to stick with “I” statements. It’s possible that criticizing or placing blame will just make things worse. Instead, characterize the issue using “I” sentences.
Instead of saying, “You never helped me with housework,” try saying, “I’m disappointed that you left me doing everything without offering to help with housework.” It’s helpful to express exactly how you’re feeling since other people frequently misjudge how to hurt, angry, or upset you are.
Practice compassion and gratitude
When everything appears to be wrong, try to find what is right. By practicing compassion and gratitude you might develop new perspectives and experience less rage. By doing this, you may manage your feelings and alter the circumstance by focusing on all the positive aspects of your life.
Keep your peace
Keep your peace at all times. You run the risk of being consumed by your own anger if you let your anger and other negative emotions overpower good ones. Giving someone else the benefit of the doubt and forgiving them could help you both grow from the experience and improve your relationship.
Keep in mind that if you have violent or abusive outbursts, it could ruin your relationships, ruin your life, and ruin those around you. It’s essential to get professional help and support for your anger in this situation.
