6 Anger Management Techniques that can help you Calm Down Fast

Crying woman in evening

It’s next to impossible for anyone to live their day to day life without experiencing or rather feeling some anger. Anger is a necessary human emotion like any other and, when expressed in a normal and healthy way, helps us cope with different situations and circumstances. However, if your anger makes you feel like you’re at the mercy of an uncontrollable, overbearing emotion expressed in an unhealthy way, it may be necessary and appropriate to seek professional counselling solutions. Here are some of the techniques you can use to manage your anger. If your in Western Australia anger management Perth experts that can assist you with you with many different treatment options.

Identify What Triggers your Anger

Keeping an anger log over a couple of weeks can help you determine the specific things or circumstances that trigger your anger. It’s impossible to plan how to manage your anger when you don’t know your triggers. Long lines, being exhausted, snarky comments from people, getting stuck on the road, or traffic jams are possible anger triggers. Structuring your day differently or practicing anger management techniques before you encounter distressing circumstances can help lengthen your fuse. 

Is your Anger a Friend or an Enemy?

Why are you experiencing feelings of anger? Is it that someone’s rights are being violated and abused? If that’s the case, your anger could be a friend which means you should change the situation by standing up for that person. However, your anger could be an enemy if it’s causing distress. In such a case, you should calm yourself down. 

Recognize your Warning Signs

It’s important that you recognize the warning signs that indicate your anger is on the rise. Note that feelings of anger don’t just hit you in an instant. Some of the signs include, an increasing heartbeat; your face is feeling hot; clenching your fist; and your mind racing. Take action to prevent yourself from lashing out or doing something that could result in bigger problems.

Step Away from the Situation

You don’t have to always win an argument. Sometimes walking away is the best thing you’ll ever do. It’s important that you take a break from a conversation the moment you realize things are heating up. Otherwise, you might just fuel your anger. A break will help calm your body and mind down. You can get back to the conversation when you feel calm. 

Keep Moving

Exercise has been shown to reduce stress and anxiety, improve mood, and release pent up frustration. Physical activities such as running, cycling, weight lifting and other exercises focus your mind away from the triggers and causes of anger while helping you decompress. There’s no better way to burn off the extra tension and improve your frustration tolerance than exercising. 

Engage in Relaxation Exercise

Meditation, yoga, and progressive muscle relaxation are some of the common strategies you can use to reduce tension and stress quickly. Find a relaxation exercise that works best for you. The more you practice a relaxation exercise the more effective it becomes for anger management. 

Seeing anger management counselling by a professional that is qualified in anger therapy can help your individual health as well as your career and relationships. Anger therapy sessions involve a psycho-therapeutic program that helps the patient understand the underlying painful emotions, manage anger outbursts, and identify healthy coping mechanisms. When left unchecked, anger can result in aggressive behavior which is why it’s important that everyone learns anger management skills.