How To Control Anger Immediately? Tips To Help You Stay Peaceful
Everyone gets angry, and it’s a very natural state of being. While feeling angry is natural, expressing it is also considered very normal. But let’s talk about how to control anger and what’s not normal about this. It’s the extremity of the anger that’s not ok, it’s having a short temper that’s not ok; it’s the extreme rage that can damage your emotional and physical state of mind and not only yours but others around you as well.
In this article, we will be discussing some tips that can be helpful for someone experiencing extreme anger and rage. These techniques may work for some and not for everyone, as everyone has different situations. If you’ve been facing extreme rage which is uncontrollable, it’s always advised to consult a professional to seek help. Therapy and professional counseling have been proven effective in dealing with such issues. There’s always an underlying issue that needs to be resolved under anger that is crucial to resolve, and therapy is effective in dealing with it.
How To Control Anger – Tips
1. Take Part In Some Exercises
Exercise can help you deal with anger at the moment because it releases endorphins that can calm you down and give you a physical outlet for your rage. However, keeping a consistent exercise routine can also help you manage your emotions more generally. Do not think about recent thoughts while exercising; instead, concentrate on the exercise and your body. Exercise techniques that might be appealing to you and aid in anger management include:
Weight training and running
2. Keep A Journal
Start analyzing the specifics of your anger in writing. Write down any instances or situations where you felt out of control of your emotions. Include all relevant information, including your exact feelings, what made you angry, where you were, who you were with, how you responded, and how you felt afterwards. After keeping a journal for a while, you should start searching for patterns to pinpoint the people, places, or things that make you angry.
An example of a journal entry might be as follows: I got very upset with a coworker today. For not offering to pick up lunch for everyone, he called me selfish.
3. Consult A Mental Health Specialist
Consult a therapist if your anger has gotten out of control to the point where it’s affecting your ability to live a normal life or keep up good relationships. He or she can determine the source of your issue and whether you need therapy, medication, or a mix of the two. You can learn stress management techniques from a therapist to apply to angry situations. A therapist can help in your training for effective communication and emotional coping.
4. Do Not Suppress Your Anger
It is completely normal to feel emotions like anger. You might find it easier to accept your anger and move on if you give yourself some room and time to feel angry. Once you’ve moved on, you can stop thinking back on your anger and experiencing the triggers that made you angry.
Think about where your anger is in your body and give yourself permission to feel it. Do you experience stomach rage? inside of your closed fists? Discover your rage, accept it, and then let it go.
5. Take A Deep Breath
Controlling your breathing will help you calm down if your heart is pounding with rage. One of the most crucial components of meditation, which can help with emotion control, is deep breathing. Even if you don’t “medicate” fully, deep breathing exercises can still be beneficial.
Count to three as you take a breath in, hold it for three seconds, and then take another breath out while counting to three. Just concentrate on the numbers while doing this.
Make sure that every breath you take causes your chest and belly to expand by completely filling your lungs. Every time, exhale fully and wait a moment before inhaling again.
Until you sense that you have regained control, keep breathing.
6. Practice Positive Self-Talk
It can manage your anger in a healthy way by “cognitively restructuring” your thoughts to shift them from a negative to a positive perspective. Give yourself some time to settle down before having a constructive and relieving “discussion” with yourself about the circumstances.
You could try turning away from “That idiot almost killed me!” if you experience road rage. I want to murder him as well!” “I almost got sideswiped by that guy, but perhaps he had an emergency, and I won’t likely have to deal with him again.” I consider myself fortunate that both my car and I are still alive. “I’m fortunate that I can still drive, and when I get back on the road, I can keep my composure and attention.”
7. Get The Support Of Someone You Can Trust
It can sometimes be therapeutic to express your worries to a close friend or confidant. Tell the other person exactly what you need from them. If all you need is a sounding board, be clear from the start that you don’t need assistance or suggestions—just sympathy. Inform the other person if you’re seeking a resolution.
Decide on a deadline. Set a time limit for yourself to vent about what’s bothering you, and stick to it. When the timer goes off, your rant is over. Instead of wallowing in the situation for a long time, this will assist you in moving on.
These are certain techniques that can help you deal with anger in a more positive way. If these work for you, that’s amazing, but if they don’t, you do not have to worry. The use of online counseling and professional therapy can be very effective in resolving an individual’s personal issues that are causing anger.
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Disclaimer: Please note that we are not a crisis intervention helpline. Should you have severe symptoms or have thought about harming yourself, please seek immediate medical help or call suicide prevention helplines such as
Aasra 24x7 Helpline: 91-22-27546669