More Anger Management Tips for you to Try

Managing your anger requires time and effort. Being able to take time out, go for a run, or push some weights in the gym may not be appropriate steps to take when, for example, you are having an argument with your boss. These tips can help you diffuse anger rapidly and allow you to cool down in the heat of the moment.

Be mindful of the physical sensations of anger. 

This seemingly contradictory advice allows you do reduce the emotional intensity of anger. By focussing on the physical you get distracted from the emotional and can take control by beginning to relax muscles and breath more deeply.

Breathe deeply. 

Deep, slow breathing through your nose helps reduce tension. Breathing in through your nose down into your abdomen and breathing out again through your mouth allows you to begin to relax a little.

Imagine a peaceful, tranquil scene. Take advantage of your creative mind and imagine yourself somewhere pleasant. Use every sense to create a real image in your mind as you begin to relax.

Become your own masseur. 

Feeling tense in your neck and scalp? Massage that tension away by firmly yet gently rubbing the affected muscles. Roll your shoulders to release the tension and slowly look from side to side as you stretch out your neck muscles.

Count up your rational mind. 

Counting engages your rational mind. In your mind, slowly count from one to ten, preferably counting each number on your out-breath as that will help you relax too.

Step back from the situation and reappraise.

Be honest and ask yourself the following: “In the grand scheme of things, how important is this?”, “Is this issue worth getting angry over?”, “Is my response appropriate in this situation?”, “How can I handle this in a different way?”.

The more you practice anger management techniques, the more effective they become, and the more appropriate your responses will be to a wide variety of situations. Of course, if you still struggle after practicing then perhaps it’s time to be honest with yourself and go seek some professional advice.

For more information on how you or your company can effectively manage anger, call us on 

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Peter Mabbutt FBSCH
Vice-Principal, LCCH 

www.lcch.co.uk