- Mental Health
Anger Management for Healthy Living
Associate: Ambila, J.
Being a normal human emotion, anger is a natural way of responding to threat, attacks dislikes, fright, insult, grief and assault. Besides, everyone has a biological response to anger. Whereby, the body releases stress hormones such as cortisol and adrenaline, which increase an individual heart rate, blood pressure, temperature and breathing in promptness for fight or flight response. However, anger is not the problem; mismanagement of anger is a main problem affecting a good number of individuals globally. Some people become angry frequently and inappropriately, and may be unable to control their actions once they become angry. Often, uncontrolled anger results to squabbles and physical fights which directly interfere with relationships, work and even the law.
Anger management on the other hand involves a system of psychological techniques and exercises by which an individual with excessive or uncontrollable destructive emotions can control or reduce the triggers, degrees, and its effects. Learning to control such emotions is not an easy task.
The following are some of the popular anger management techniques:
- Relaxation skills. These basically involve restraining oneself before reacting to a tense situation, or more so taking a break from the person or situation until an individual's frustration subsides a bit. The skills also include deep-breathing exercises, imagining a relaxing scene, or repeating a calming word or phrase, such as, take it easy, listening to music, writing in a journal or doing a few yoga poses or whatever it takes to encourage relaxation.
- Expression of one’s frustration. This can be done through dialogue. However, this technique is only effective when the temperatures have cooled off and the atmosphere is conducive.
- Collecting one’s thought. In the heat of the moment, it's easy to say something one will later regret. Taking a few moments to collect one’s thoughts before saying anything is one of the effective strategies of anger management.
- Forgiveness. This is also a powerful tool in managing once anger. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, your reward is healing.
- Attending anger management course. For some people, self-help techniques will not be enough. Thus, we encourage seeking professional assistance.
Otherwise, anger is just but one letter away from Danger. Let us watch it!