Anger Management-Tips to Reduce your Temper

11/10/2018 | By | Reply More

Anger ManagementAnger is a healthy and conventional emotion in all human beings. It is only unhealthy when it erupts every time, and it becomes uncontrollable. When your anger starts growing excessively severe, it starts taking a toll on your life, your health and also your state of mind. Despite all these challenges anger brings to you, the tonic is that it is easier to manage than you imagine. With an in-depth knowledge on managing conflict and stress management, you can put your anger in check and prevent it from putting a dent on your everyday life.

To effectively manage your anger, here are some tips you can follow:

  1. Always think before you speak about anything:

When the atmosphere is hot, or the mood is tense, people usually say things they will later regret when there is a normalized mood. As a result of this, it is essential always to allow others to follow this.

  1. Only express your anger when you are calm:

When your mood is normal, and you are not under any form of pressure, make known your feelings known in an assertive but not aggressive manner. State your concerns and worries explicitly without hurting others directly with your words.

Plutchik's wheel of emotion

Plutchik’s wheel of emotion – Robert Plutchik’s psychoevolutionary theory of emotion is one of the most influential classification approaches for general emotional responses. He considered there to be eight primary emotions—anger, fear, sadness, disgust, surprise, anticipation, trust, and joy.

  1. Engage in some exercises:

Engaging in any form of physical activity help minimize stress, which can cause you to be angry. Any moment you feel your anger is building up, it is advisable to go for a walk or run or make use of some of your time in engaging in other favorite sport or physical activities.

  1. Take some timeout:

Timeouts are not only for kids. Give yourself some time out in the middle of a stressful day. A short moment of solitude in a serene environment can put you in a more comfortable position to battle with what’s ahead of you without getting tense or angry.

  1. Identify potential solutions:

Instead of concentrating on the reason why you are angry, you should put more efforts into finding solutions to the problem at hand. Does your partner always come back late for dinner? Create an alternative to it by rescheduling the dinner. Do your children disturb you during the day? If you can enroll your child in a caregiver’s house. Always have it in the front of your mind that temper won’t solve anything, it will only aggravate it.

  1. Follow the ‘I’ statements:

To steer clear of criticism or trading blames which will only aggravate the tension on the ground, make use of the “I” statement to define the problem. Show respect for the feelings of others and be specific.

Instead of ranting or saying” you don’t do anything in this house,” “you can use I am upset that you left the dining table without offering to help with doing the dishes.”

  1. Never hold a grudge against someone else:

In life, forgiveness is a very essential and powerful tool to possess. Please don’t allow your anger and negative emotions to get hold of you and relegate your positive feelings to the side. You may have yourself to blame if you let your anger to consume you and turn you into a sad person. Through forgiveness, you and your offender can both learn one or two things from the situation and beef up your relationship more to avoid future occurrence.

JOHARI’S WINDOW

This model is about giving and receiving feedback from and to other people. It is fundamental to learning about oneself but not always easy to do. The model was produced by two people called Jo Swift and Harry Ingham, thus its title as Johari’s Window. The principle behind it is that as we open up about ourselves so we gain more information from others about how we behave. Conversely, as we gain an insight into how we behave so we are more able to disclose our personal feelings.  

 

 This is information known to   us and to others

 

“Public Arena”

 

 

This is information known to others but not to us.

 

“Blind Spots”

 

 

 

This is information private to us and hidden to others.

 

“Private/Hidden”

 

 

This is potential information that can be shared.

 

“Feedback”

As we extend the horizontal line into our hidden area and the vertical line into the blind spots by seeking feedback from others we increase the area of potential learning.

  1. Make use of your humor to release stress and tension:

Lightening up your mood can help you to manage tensions. Make use of your humor to address the cause of your anger. Stay clear of sarcasm, because it may hurt others without you knowing.

  1. Practice relaxation skills:

When your temper goes up, make use of your relaxation skills. Practice deep-breathing exercises, try imagining a relaxed mood or repeat a soft word or phrase, such as “easy does it. It is also advisable to listen to music, write a journal or perform a few yoga poses or anything to put you in a relaxed mood.

  1. You should know when you need help:

At times, it is a challenging situation to tame your anger. Seek help for your anger problems if it starts spiraling out of control, causes you to hurt your loved ones or enables you to do things you always regret.

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Category: Communicaton, Stress Management, Training News from Taylor Mason

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