Do you have problems with anger? Do you think you suffer from too many anger attacks? Discover how to manage anger effectively through psychological techniques and methods. – How to control anger?
Anger and rage are two natural attitudes that we can take in a situation of frustration. In spite of this, in some cases, having excessive anger can mean big problems for the person who suffers from it. When anger takes the reins in your life, you must act to change this situation as soon as possible.
What is anger?
Anger is a natural human reaction. Not all these reactions are equally intense: simple anger can be considered a very low stage of anger, and this is not worrying, since it is necessary to feel these emotions. What is really important is to channel the episodes of intense anger or the so-called anger attacks, which in psychology are those cases when the person has already lost control and his anger affects his environment. That is why the problem does not lie in feeling it but in knowing how to manage it.
The feeling of anger produces adrenaline, which can be positive in moments of survival, since it gives us strength and prevents us from giving up. However, it does not lead to anything in most cases, since in a high state it generates exaggerated reactions in moments of fight, debate or simply when there is emotional frustration.
And you, how do you manage your anger management? Find out by taking this test:
Causes of anger
Psychology professionals affirm that behind anger and the feeling of anger, there may be hidden causes of genetic or hereditary origin. In fact, there are people who are born with less tolerance for frustration, more irascible people who have a tendency to get angry easily and, therefore, express more anger than others. Among the causes of anger that psychology establishes, the most common ones we can find are the following:
In many cases, anger attacks are preceded by not being able to manage well the emotions derived from certain personal problems. In these cases, people can not control all their feelings and end up venting their anger.
Past traumas can affect our adult lives in many ways. So much so that, in many cases, anger and feelings of helplessness can arise from bad experiences we have had in the past.
Controlling anger implies knowing how to manage frustration. There are many people who do not tolerate their frustrations and end up taking their anger and feelings of failure out on everyone else.
Stress is one of today’s evils. So much so, that in order to control anger, we also need to reduce our stress as it is one of the main precursors.
Some personality disorders can lead to constant fits of anger. Therefore, sometimes excessive anger may indicate a deeper psychological problem.
In each of these cases, anger management is vital to try to alleviate the consequences of such attacks. Although these are the most common causes, anger may be preceded by other triggers. In all these cases, it is vital to see a mental health specialist.
In addition to the possible consequences that anger can cause in our social, family or couple relationships, it has effects on our physical health: accelerated heart rate, increased breathing… These are all reactions that accompany anger and that, in the long run, can leave a permanent mark on our bodies.
How to control anger?
Experts such as Dr. Redford Williams talk about three elements that are fundamental to learning how to channel anger: understanding the cause of our anger, minimizing our possible negative reactions, and keeping anger at bay when it does appear. To learn how to channel anger, you can use the following methods.
- Analyze our anger
If we understand what makes us angry, i.e., why we get angry and why our temperament changes, we can define strategies to help us cope with such problems in a positive way. It is also known that some factors, such as stress and frustration, can make us angrier, that our reaction is disproportionate to what is happening to us. For that reason, it is convenient to work on both emotions to be able to reduce our possible reactions.
- Change your way of thinking
It is important to know how to control our anger when it manifests itself, so that the reaction does not go further and we lose control of our actions or what we say. Working on values such as empathy is very interesting, as it helps us to understand the other person, their problems or what has caused our anger. Empathy helps in conflict resolution through respect and communication. Hence, it is necessary to work on it to learn to control emotions and, above all, to know how to calm anger.
- Rationalize your angry feelings
When anger and the feeling of rage appear, it is always preceded by an external or internal situation. In order to avoid or control an attack of anger and the consequent irascibility, it is essential to try to rationalize the thoughts that trigger this reaction. By putting logic to emotions, you will often find that it is an emotional frustration that you are trying to channel with anger.
- Practice relaxation
Simple relaxation techniques, such as deep breathing or the use of relaxing images, can help to control anger effectively. But in order to be able to resort to these when anger or rage as an emotion arises, it is essential to try to practice them on a recurring basis.
“If every 8-year-old in the world is taught meditation, we will eliminate violence from the world within one generation.”Dalai Lama
- Improve your communication skills.
In some cases, the emotional frustration that leads to anger or anger is preceded by a lack of communication skills. So much so that you could avoid an anger attack by improving one of these social skills.
- Use methods of venting
Practicing adrenaline-filled exercises such as boxing or martial arts can be one of the best techniques to control anger. So much so, that people find it an effective way to channel anger and the feeling of emotional frustration that accompanies it.
- Recognizes and avoids triggering factors
To try to control anger and channel anger, it is vital to try to understand what your triggers are. So much so that trying to avoid them can be a good way to work effectively and slowly on the emotional aspect.
Knowing how to manage anger will not only have benefits for the person suffering from irascibility. The problems that derive from anger and rage end up damaging many aspects that only through personal work can be controlled.