anger

Everyone experiences anger.  We’re biologically wired to become angry in response to potential threats. Anger is often triggered by an event or memory. However, we can’t respond to every obstacle in life with this emotion. Anger management involves learning the signs of anger and how to manage your reaction positively.

 Some people are more likely to become angry than others. Even if they aren’t physically violent, they might be irritable, sarcastic, or constantly grumpy. Anger causes physical symptoms too, such as digestive and heart problems, high blood pressure, difficulty sleeping, headaches, and risk of substance abuse.

 ANGER RESPONSES

 We   answer   anger’s   call   by   expressing   it, suppressing  it,  or  calming  it.  None  of  these responses are inherently wrong and should be used at various times. For example, if you never express your anger, you may become passive aggressive.  Rather,  we  can  learn  to  express our  anger  in  assertive,  non-aggressive  ways. Suppressing  our anger is  beneficial when we redirect our thoughts and actions toward positive solutions. And calming our anger is a powerful skill to reduce our physiological responses.

 SEEKING HELP

 It can be difficult to assess if you need anger management help. Are you feeling constantly irritated,  frustrated,  anxious,  depressed,  or out of control? Do you frequently engage in arguments  with  others,  in  physical  violence, or think about violence? If you answered yes, consider seeking help.

 Ask your doctor, mental health professional, or your employee assistance provider (EAP) for a referral. Consider attending a support group or check out other resources available online. Talk to someone who’s been through a program to hear about their experience.

 ANGER MANAGEMENT BENEFITS

 There  are  incredible  paybacks  to  learning anger management skills. You can strengthen your communication strategies, learn conflict resolution skills, and foster positive relationships with family, friends, and coworkers. You might sleep  better,  digest  food  properly,  and  live longer. Anger  management  also  lowers  your risk  for  depression,  anxiety,  overeating,  and substance abuse.

 ACTION STEPS

 ✓ Identify   stressors   –   Discover   what   is triggering   your   anger,   such   as   work, relationships, or rush hour.

✓ Notice indicators – Pay  attention  to  any physical, emotional, or behavioral signs you experience when angry.

✓ Examine  thinking  –  Strive   to   correct your thinking and operate based on facts and  good  rationale.  Avoid  all-or-nothing thinking or jumping to the worst conclusion.

✓ Learn  relaxation  techniques  –  Practice mindfulness and deep breathing to soothe your body and focus your thoughts.

✓ Focus on solutions – Anger management can help focus your energy on problem solving rather than frustration and hopelessness.

 KEEP IN MIND

Remember, asking for help is never a weakness. For  some  people,  reading  tips  on  anger management is enough support. Others might need to take a class or see a professional to learn and practice new skills.

What  positive  steps  will you  take  today toward managing your anger instead of letting it manage you?

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.