Control of Anger
Watch the video below by Christian Conte about anger management:
Anger can lead to pathological expressions of anger, such as passive-aggressive behavior or a personality that seems perpetually cynical and hostile. Anger turned inward (suppression) may cause hypertension, high blood pressure, or depression.
How to Manage Anger
Anger can be caused by both external and internal events. People use a variety of both conscious and unconscious processes to deal with their angry feelings. The three main approaches for the control of anger are expressing, suppressing, and calming:
- Expressing your angry feelings in an assertive, not aggressive, manner is the healthiest way to express anger. Being assertive doesn't mean being pushy or demanding; it means being respectful of yourself and others.
- Anger can be suppressed, and then converted or redirected. This happens when you hold in your anger, stop thinking about it, and focus on something positive.
- Finally, you can calm down inside. This means not just controlling your outward behaviour, but also controlling your internal responses, taking steps to lower your heart rate, calm yourself down, and let the feelings subside.
Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help to defuse your temper.
- State your concerns and needs clearly and directly, without hurting others.
Spend some time doing other favourite physical activities. Physical activity stimulates various brain chemicals that can leave you feeling happier.
- Take a few moments to collect your thoughts before saying anything
- To avoid criticizing or placing blame, be respectful and specific.
- Practice deep-breathing exercises, listen to music, do some yoga poses or imagine a relaxing scene; that will get you into a relaxed mood.
- Consider seeking professional help for control of anger