Anger like hunger could be controled or suppressed. Do you agree?
How to Keep Your Anger Under Control
Anger shows up at some point in all close relationships. You may feel it at a mild intensity, such as getting annoyed with your spouse for leaving the cabinets open in the kitchen. Or, you might feel it more intensely, such as becoming furious with a friend for dating your ex. Even if these experiences don’t happen often, they will happen. And part of keeping a healthy relationship is coping effectively with those feelings.
People are better at managing their anger when they identify it early and at lower levels of intensity. If you have trouble doing this, you might find it helps to create an anger scale. Draw a line, writing in the numbers 1 through 10 below tic marks at even intervals. Then think of how you might feel at particular levels of intensity and assign a word for each one. For instance, 1 might be annoyed and 10 might be enraged. You do not need to assign a word to all 10 levels, but do be sure to assign words for several levels of intensity along the line. Some other experiences that I’ve seen people include are peeved, irritated, irate, and white rage.
Consider the number that best indicates when you begin having difficulty thinking clearly and circle that number. You will want to practice being aware of your anger and doing something to lower it before it gets that high – or at least prevent it from getting higher.
Dr. Paul Ekman, a noted emotions researcher, offers a clear description of how to cope with emotions – including anger – on his Atlas of Emotions website. He describes many levels of intensity of anger – from mild to intense – and offers “antidotes” for each one. Some of them are below, along with examples of situations that might trigger them:
Annoyance: “Caused by nuisance or inconvenience”
Frustration: “Caused by repeatedly failing to overcome an obstacle”
Fury: “Uncontrolled and often violent anger”
While you need to find your own “antidotes” for each level of anger, some good general guidelines are to find ways to:
Finally, practice thinking about your anger along this scale. As you do, think about the causes of your anger and whether there are certain themes that lead you to feel certain ways. The more you do this, the better you will become at recognizing your anger early and understanding it. Having this kind of clarity can help you to think about your anger and choose a response (hopefully a healthy one), rather than just reacting. In the end, the better you become at recognizing, understanding, and responding in healthy ways to your anger, the happier you will be in yourself and in your relationships.
Read More: How to Keep Your Anger Under Control
What follows are eight keys to keep anger under control.
8 Keys To Keeping Anger Under Control – The Self Improvement …
Negative feelings can be overwhelming and make you feel like you’re out of control. Still, there ARE ways you can avoid letting your anger take over and get the best of you…
Cope with your anger by putting these strategies into action:
1. Accept the fact that you’ll feel anger from time to time. Our emotions are what differentiates us from other mammals. Anger is a normal human emotion that all of us experience, regardless of our age or psychological make-up. It’s okay to feel angry, but what you do with it is what counts.
2. If you’re angry often, explore your deeper feelings. If you find yourself angry when your co-worker is late, your spouse doesn’t automatically sense your needs, or your child gets a D on their report card, something else is likely the true source of your anger.
3. Figure out how to resolve the source of your anger. Read a self-help book or keep a journal of your thoughts and feelings related to the anger-triggering event. Either way, make the decision to say good-bye to the old hurts and emotional pain they are causing.
You will find the following tips to manage anger practical and most helpful.
Anger Management Tips: How To Control Your Temper
Anger is a very powerful emotion that can stem from feelings of frustration, hurt, annoyance, or disappointment. It is a normal human emotion that can range from slight irritation to strong rage.
Anger can be harmful or helpful, depending upon how it is expressed. Knowing how to recognize and express anger in appropriate ways can help people to reach goals, handle emergencies, and solve problems. However, problems can occur if people fail to recognize and understand their anger.
Suppressed, unexpressed anger can be an underlying cause of anxiety and depression. Anger that is not appropriately expressed can disrupt relationships, affect thinking and behavior patterns, and create a variety of physical problems. Chronic (long-term) anger has been linked to health issues such as high blood pressure, heart problems, headaches, skin disorders, and digestive problems. In addition, poorly managed anger can be linked to problems such as alcohol and substance abuse, crime, emotional and physical abuse, and other violent behavior.
If you believe that your anger is out of control and is having a negative effect on your life and relationships, seek the help of a mental health professional. A psychologist or other licensed mental health professional can work with you to better understand the causes behind anger and develop techniques for changing your thinking and your behavior. A professional can help you to deal with your anger in an appropriate way. Choose your therapist carefully and make sure to seek treatment from a professional who is trained to teach anger management and assertiveness skills.
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