About Anger Management, How to Control Anger Effectively

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About Anger Management, How to Control Anger Effectively
About Anger Management, How to Control Anger Effectively

Anger management or anger control is one effective way to control emotional outbursts that often occur. This is because your inability to control your anger can actually make matters more complicated or even difficult for yourself

Anger or anger is normal and natural for everyone to feel. Generally, these emotions arise when a person is treated unfairly or is in a state of stress, disappointment, and worry.

About Anger Management, Effective Anger Control - Alodokter
About Anger Management, Effective Anger Control - Alodokter

Although anger is normal, uncontrolled anger can have a negative impact on work relationships, friendships, and even your own mental he alth.

Therefore, it is important to know anger management techniques or how to control anger properly.

Application of Anger Management to Control Emotions

The following are various ways to control anger or anger management that you can try:

1. Try to think before you speak

The anger that arises can sometimes make someone want to express their feelings without thinking about the impact. Not infrequently, anger is actually expressed through harsh words. In fact, such conditions will only make things worse.

To overcome this, you can use this anger management technique, which is by counting 10 seconds when you feel your anger will explode. After that, stay away from the things that trigger your anger.

2. Take time to be alone

The next Anger management is taking time to be alone. It's not wrong to take a break from something or someone that triggers anger.

Taking time for yourself can actually make your mind calmer and your emotions more stable, so you can solve problems or find a way out of the problems you are experiencing.

3. Relax

One of the most effective anger management techniques is relaxation. You can do breathing exercises by taking slow deep breaths and controlling your breathing during relaxation.

This may sound very simple. However, this technique can actually activate the parasympathetic nervous system which can help you to relieve negative emotions, such as anger or anxiety.

You can also do yoga regularly to control the negative emotions you feel. This is because yoga can practice breathing, thus making the body more relaxed.

4. Identify the main cause of anger and find a solution

When angry, it is not uncommon for oneself to be lost in the emotions that are felt. In fact, other small things outside the main cause can trigger anger to escalate. While calming yourself down, you can try to think about what incident is the main reason for your anger.

You can also try writing it down on a piece of paper, either writing about what or who made you angry, why it triggered your anger, when the emotion was felt, and what you would like to do or improve.

5. Chat with the closest people

If you feel hopeless or confused in determining the right solution, it never hurts to talk about your anger and ask for advice from those closest to you who you trust.

This is also part of a good anger management method, because the closest people are generally people who really know you and care about your condition. That way, you can get ideas for solving problems.

6. Express anger in the right way

The next Anger management is to express anger in an appropriate way. Anger that is conveyed well can improve the situation, prevent anger from reappearing, and even prevent the possibility of you hurting other people's feelings.

Once you're thinking clearly, try to share your emotions with the person who made you angry, in a firm but non-confrontational way. State your concerns and wishes in clear words that don't hurt the person's feelings.

In general, expressing anger is better than keeping anger inside. The reason is, emotions that are not channeled properly can be a major cause of mental he alth disorders, such as depression or anxiety disorders.

The various anger management techniques above you can apply when you are angry. If the various methods above have been applied, but anger is still often uncontrollable or interferes with your activities, try consulting a psychologist to get advice that suits your condition.