Helpful Tips for Managing Anger
Begin to Notice Your Warning Signs
Your body has ways of letting you know that you are experiencing anger. Common reactions include:
- racing heart rate
- rapid breathing
- muscle tension
- feeling hot
- feeling dizzy
When you notice these signs, think of things you might be able to do to help yourself cool down. Is it taking slow, deep breaths? Telling yourself to relax? Removing yourself from the situation?
Think about the way you are currently thinking about the situation. Might you be taking things too personally? Demanding too much from others? What might happen if you were to view the situation from the viewpoint of a neutral observer? What shifts in thinking happen as a result?
Put an End to Rehearsing Anger
What things do you tell yourself about the people that have wronged you? Do you call them names? Do you think about how to get back at them? Do you tell yourself that you are right and they are wrong? When you rehearse and justify you anger, you are unwittingly stoking anger’s flames. Think about how you might handle the situation in a way that shows respect for yourself and for others.
Explore Your Options
Think about the times when you were in control of your anger. How did you do it? How might you take what’s worked well for you in the past and apply it to your current situation? Brainstorm strategies that might work towards resolving conflict in positive ways.