Anger management can really complicate the relationships we have with our loved ones. Let's be honest, managing anger isn't exactly straightforward, and it takes some effort to learn how to do it effectively. Research indicates that difficulties with emotion regulation are often central to managing anger, making it crucial to develop effective strategies for improvement [3].
Here are several techniques to help you get better control over your anger.
1. Address the situation right away
Holding onto grudges can cause issues to escalate beyond what they should be. If something someone does bothers you, it's important to talk to them and resolve things as soon as possible. Research suggests that immediate communication can reduce maladaptive anger and improve emotional outcomes [1]. Dealing with it in the moment makes it easier for everyone involved.
2. Think before you speak
It's crucial to focus on finding solutions rather than letting anger take over. Make sure you're conscious of what you're saying and how it could affect others. You might unintentionally hurt someone you care about if you're not careful with your words. Cognitive reappraisal, a technique that involves reinterpreting situations to alter emotional responses, can be particularly effective in managing anger [1].
3. Remove yourself from the situation
If you feel overwhelmed, stepping back can really help. Taking a moment to clear your head and try to view the situation from an outsider's perspective can assist you in handling chaotic scenarios more effectively. Mindfulness techniques, which may include momentary retreats from stressful environments, have been shown to enhance emotional regulation [2].
4. Listen to music
Turning on some of your favorite tunes can help calm your emotions. Music has a way of soothing the mind and bringing you back to a peaceful state, allowing for clearer decision-making. Studies have shown that music can effectively reduce stress and improve mood, making it a valuable tool for emotional regulation [3].
5. Exercise
A healthy body often leads to a healthy mind. Regular physical activity helps keep stress levels in check and is associated with improved emotional well-being. You don't necessarily need a gym membership; simple activities like yoga or long nature walks can be incredibly beneficial. Exercise is recognized as a powerful means of emotion regulation, reducing both anger and anxiety [2].
6. Talk to someone you trust
Having a reliable support network is essential. Share your feelings with someone you trust and get their perspective. Sometimes, an outside viewpoint can provide clarity that those involved might miss. Engaging in supportive conversations has been linked to better emotional outcomes and can help in resolving feelings of anger [2].
7. Seek professional help
If you've tried several techniques and still struggle with anger, it may be time to seek professional help. Therapists can help you understand and process your feelings, guiding you toward becoming the person you aspire to be. Evidence suggests that structured therapies focusing on emotion regulation can significantly improve anger management skills [5].
If you're looking for immediate advice, consider talking to a doctor online. An online doctor consultation can provide you with the support you need, whether it's through a chat doctor or an online AI doctor.
References:
- Johan Bjureberg, Olivia Ojala, Anton Berg, Elin Edvardsson, Örn Kolbeinsson, Olof Molander, Evelina Morin, Line Nordgren, Kristin Palme, Josefin Särnholm, Leif Wedin, Christian Rück, James J Gross, Hugo Hesser. Targeting maladaptive anger with brief therapist-supported internet-delivered emotion regulation treatments: A randomized controlled trial.. PubMed. 2023.
- Jiyeon Kim, Sungjae Kim. Effects of a nonviolent communication-based anger management program on psychiatric inpatients.. PubMed. 2022.
- Kristina Holmqvist Larsson, Gerhard Andersson, Heléne Stern, Maria Zetterqvist. Emotion regulation group skills training for adolescents and parents: A pilot study of an add-on treatment in a clinical setting.. PubMed. 2020.
- Lysanne W Te Brinke, Hilde D Schuiringa, Walter Matthys. Emotion regulation and angry mood among adolescents with externalizing problems and intellectual disabilities.. PubMed. 2021.
- Laura Luisa Bielinski, Tobias Krieger, Franz Moggi, Leonie Trimpop, Ulrike Willutzki, Christoph Nissen, Thomas Berger. REMOTION Blended Transdiagnostic Intervention for Symptom Reduction and Improvement of Emotion Regulation in an Outpatient Psychotherapeutic Setting: Protocol for a Pilot Randomized Controlled Trial.. PubMed. 2020.