Anger is a normal, healthy emotion. However, it can be a problem if you find it difficult to keep it under control.
“You can control your anger, and you have a responsibility to do so,” says clinical psychologist Isabel Clarke, a specialist in anger management.
“Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down,” says Isabel.
These tips will help you:
1. Recognise your anger signs
Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists.
If you notice these signs, get out of the situation if you’ve got a history of losing control.
2. Count to 10
Counting to 10 gives you time to cool down, so you can think more clearly and overcome the impulse to lash out.
3. Breathe slowly
Breathe out for longer than you breathe in, and relax as you breathe out.
You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in. This will calm you down effectively and help you think more clearly.
4. Exercise can help with anger
Bring down your general stress levels with exercise and relaxation. Running, walking, swimming, yoga and meditation are just a few activities that can reduce stress.
Exercise as part of your daily life is a good way to get rid of irritation and anger.
5. Looking after yourself may keep you calm
Make time to relax regularly, and ensure that you get enough sleep. Drugs and alcohol can make anger problems worse.
They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry.
6. Get creative
Writing, making music, dancing or painting can release tension and reduce feelings of anger.
7. Talk about how you feel
Discussing your feelings with a friend can be useful and can help you get a different perspective on the situation.
Read more at www.nhs.uk