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5 Techniques for Effective Anger Management

Updated on May 22, 2020

“ You will not be punished for your anger,

you will be punished for your anger.”

- Lord Buddha

Anger is the way to express dissatisfaction towards a person which we think has done something wrong with us. Up to a particular extent, anger can be useful, but excessive violence is always harmful to us as well as our relations.

Anger is like a curse for our emotions.
Anger is like a curse for our emotions.

For anger management, first of all, you need to identify what are your triggers, and then there are methods of handling these triggers.

Here are five anger management techniques that you can implement into our habits to get rid of excessive anger:

1. Enchanting a Mantra:

Mantras are the words that carry a specific meaning behind them. Mantra can be any word from your native language or some foreign language.

There is a particular time of five seconds for anger management. After getting an anger stimulation if you can stay calm for the next five seconds, then you win the fight against your anger.

Mantra can be any word from your native language or some foreign language.
Mantra can be any word from your native language or some foreign language.

Mantra can be an excellent option to deviate your mind from the current situation. Now you will ask what are Mantras and where can I get them? You can start with a versatile mantra which is called as ‘Om’ mantra.

So, next time you get the anger stimulation to start enchanting ‘ Om…’ into your mind and continue it for at least the next 10 seconds.

You will feel relaxed, and you will get the significant deviation you wanted.

2. Take a walk:

Taking a walk may be a good option for anger management. While accepting that walk, you need to focus on different things around you that you ignore in your daily routine.

For example, you can have a garden walk, and on this walk, you can focus on how trees swing with the wind, how birds maintain their balance on tree branches.

Taking a walk may be a good option for anger management
Taking a walk may be a good option for anger management

This technique might seem silly, but you can feel the difference if you implement this technique into your habits. This walk will let you out from the emotions that make you angry.

It is proven that any habit can be adopted or left within the span of one month. So, whenever you feel angry, just take a walk outside and focus on simple things that you ignore daily.

3. Listening to your favorite music:

In medical science, music is used as a treatment option to deal with certain diseases. Regarding our topic, anger is not a disease but has impacts that are more severe than a disease. A disease harms the external body, but violence harms your precious mind.

Next time you get angry, forget everything and tune your favorite song.
Next time you get angry, forget everything and tune your favorite song.

Coming back to our topic, whenever you feel angry, just stop talking to anyone. Find a quiet place and get ready to fight anger with your buds in the ear that will let you into the world of your favorite song.

Just do not think about anything, implement this technique, and get what you want.

4. Practice Deep Breath:

Breath and anger are interrelated terms. While we get angry, our heartbeat increases instantaneously, so our body tries to get more and more oxygen inside that results in shorter breaths.

The vice versa scenario is also possible. So, by taking deep breaths, we can keep our mind calm. Meditation can help you to improve your breathing time and to take deep breaths.

Meditation and deep breathing are effective in anger management.
Meditation and deep breathing are effective in anger management.

Zazen breath awareness meditation is the purest form of meditation and requires less amount of time. So, you can practice deep breaths to control anger.

Additionally, deep breathing has several proven benefits to the heart and brain. It enhances our immunity by improving the oxygen consumption in our bodies.

5. Self-Talks:

Do you know who knows you best? You might say, my mom, my dad or my friend. But, surprisingly, you and you only are the best friend of yours.

How much time do we talk with our best friend? Most of us like to take advice from others, but no one ever thinks of this best friend.

You have your speed to adapt to things, and no one can teach you some ideas, something that you need to learn by yourselves.

Self talks are crucial at every stage in life.
Self talks are crucial at every stage in life.

You have your speed to adapt to things, and no one can teach you some ideas, something that you need to learn by yourselves.

Self-talk is the most efficient way for anger management. Not only anger management, but self-talk also helps you in every challenge that life puts in front of you.

So, never forget to communicate your problems with the genius person you meet, every time you dip into a mirror.

These are my techniques for anger management. Maybe you are already using some anger management techniques that are more effective than these.

Consider the comment section yours to mention some more advanced anger management techniques that you know.

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