Anger is not good for anyone, especially you! When angry it’s perfectly normal to feel frustrated and annoyed, and feel the need to lash out. However, it’s better to control anger and respond wisely to it, rather than reacting blindly.
Being angry does impact your health negatively, and it’s important to reduce it and come back to a balanced state of mind quickly.
Here are some tips on how to control anger before it controls you:
- Take a moment
- Voice your anger
- Breathe your anger out
- Talk to a friend
Take a moment. When you’re angry, it’s easy to say something in the spur of the moment. Instead of saying something you may regret later, take a moment to think and breathe before you speak. Don’t react immediately. Taking a small break to distract yourself by listening to music or watching can be food for you. Moreover, taking a moment to think about why you’re angry to gather your thoughts could be key. This will help you clear your mind and calm down.
Voice your anger. Speak with the person you’re angry with and explain to them what made you angry. Do it in a respectful and assertive way. Communicate with them, explain what went wrong and try to make it a productive and positive conversation. This will help you calm down and reduce anger.
Countdown. If you’re angry and feel like everything is going to bubble over, stop right there and start counting down from 10 to 1. Do it slowly and calmly. As a result, your heart rate will reduce, your breathing will normalise and your anger may start to dissipate.
Breathe your anger out. You can practice simple breathing exercises to control anger and reduce it. Try out techniques like box breathing, 4-7-8 breathing or simple deep breathing. As a result, you will regain your normal breathing pattern, stay in the moment and the deep breathing can have a relaxing effect on your body and mind, balancing you.
Exercise. Angry and frustrated? Channel that energy in a positive manner by exercising. Go for a run, or lift some weights. Do whatever you do in order to release the tension and anger, with the added bonus of physical activity. Moreover, exercising releases endorphins into your body, which are feel-good hormones. These will lift your mood, calm you down and reduce anger.
Meditate. Meditation is a simple and effective way to reduce anger. There are many guided meditation apps and YouTube videos that help control anger. Since meditation helps clear your mind and regather your thoughts, it’ll help combat anger as well. Get started today!
Try Evolve’s anger audios, which help you calm down in a matter of minutes.
Talk to a friend. Rant and vent your anger to a friend or someone who cares about you. Just letting go off all the feelings and pent up anger and energy will help you feel lighter and calmer. Instead of reacting immediately, you can always speak to someone to control anger.
When angry, your first and only priority should be reducing and controlling your anger. By following these simple tips and practicing anger management techniques, you can control your temper and control your anger before it controls you. These tips allow you to have a calmer and clearer mind which helps you find effective solutions to the situation making you angry.
Evolve’s range of guided audios help you reduce your anger in a matter of minutes and improve your reaction to anger, while bringing your mind and body back to balance. The Evolve app is now live globally on Android & Apple, click here to try for free!