8 Ways to Control Your Anger

 How to control anger immediately

To begin with, anger is not a 'bad' feeling. It might really assist you in being honest or standing up for what you believe in. There's nothing wrong with being enraged. What is important is how you deal with your anger & express it.

You'll look less like this if you practice anger control techniques

We can't promise you won't be in a foul mood, but you'll be less like to do something you'll later regret.

Here are some suggestions for managing your emotions.

1. Recognize the red flags

If you can recognize when you're getting upset, you'll be in a better position to use some of our suggestions before you get too heated up and lash out. Then you can try a few of the strategies mentioned below. The following are some danger signs:

1. Heart thumping
2. Clenching your jaw
3. Sweating
4. Chest constriction
5. Shaking
6. Feeling worried
7. Your voice rising
8. Being irritable or combative
9. Temporarily losing your wits about you
10. Pacing
11. Having a 'flash' of unhappiness
12. Criticizing someone excessively
13. Argumentative mood

Recognizing that you're furious & acknowledging the emotions you're experiencing can help you calm down. "I'm furious right now" or "I'm frustrated and annoyed" are two phrases that can help you to understand and resolve your anger.

2. Figure out why you're upset.

You could feel furious for a variety of reasons. In some cases, such as when you or someone is being treated unfairly, it's a natural or understandable response. If you're not sure why you just snapped at someone, go over your day and try to figure out what triggered you.

Other possible causes of your rage include:

1. You're under a great deal of stress.
2. You’re going through physical or hormonal changes that are causing mood swings
3. You're fed up with the way things seem to be going in your life.

Working on recognizing but then dealing with your anger will have a less negative impact on your friendships, body, mind, & emotions.

3. Make a mental note of it.

Writing things down might sometimes assist you in figuring out why you're angry and how to address it. Try writing a letter to someone else to find out what's making you furious, how you're reacting, and how you want to deal with your sentiments.

Take a moment to reread your letter while submitting it. This method will allow you to express your emotions while also allowing you to put it into perspective by reading over your words. You may decide not to send the letter because your sentiments have subsided after writing it, or you may discover that writing it down helps you find the perfect words to use in a debate.

4. Counting to 101

This one may appear simple, yet it is quite effective for anger management. You can prevent blowing a fuse by thinking about something other than what's bothering you for 100 seconds. It allows you to gather your thoughts and yourself before doing anything else.

5. Press the pause button.

It's nearly impossible to deal with an issue in a productive or helpful manner when you're upset about it. Simply walk away from a situation if you sense yourself losing your cool. When everybody, including yourself, is calmer, you'll be able to deal with it better.

6. Get your body moving?

Exercising is a fantastic technique to relieve stress. You may go for a nice walk, run, or engage in a high-intensity activity like boxing.

7. Speak with someone

Speaking to someone you trust about how you're feeling can take a load off your mind and shoulders. This could be a responsible adult, a close friend, or a family member. Join ReachOut's Online Community to talk with other young people who understand how you're feeling and can offer their own anger management tactics.

Consider seeing a mental health professional if your anger is out of control, or if you or someone you know fulfills the criteria for a psychological disorder. Watch our video to see why talking is beneficial.

8. Take a little time to relax.

When you know what makes you calm, you'll find it really helpful when you're irritated. Spend some time doing something you enjoy, such as:

1. Taking a stroll in the park
2. Book reading
3. Attempting to meditate
4. Music is being played
5. Smiling Mind and other relaxation applications

What options do I have at this point?

Experiment with different types of exercise to help you release your frustration.

1. By talking things through, you can process your emotions.
2. Speak with someone you can trust.
3. Determine your laidback personality.