Anger isn’t a bad emotion rather it can help you to be honest or to stand up for something you believe in. Being a person who struggles with anger issues, I can confidently say it’s arduous to find the right balance which can get this “Healthy emotion” work against you. The thin line becomes hard to decode when the mind gets clouded from this sensation.
However the good news is there are ways to contain it with the help of a few simple strategies.
The tops observations in my mind are
1. Think before you speak
You never know what you end up saying in the heat of the moment and hurt people around you. Maintain silence for a moment, collect your thoughts before saying anything.
2. Once you're calm, express your anger
As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
3. Get some exercise
Any kind of physical activity can alleviate the stress out thereby allowing you to think clearly.
4. Take a timeout
Can’t overstate the need for breaks, get frequent breaks, watching a TV series or some quiet time is more than enough
5. Identify possible solutions
Try not to focus on what got you mad instead look at resolving the issue at hand. Eg If you see your room dirty, simply close the door. If someone’s late for an appointment, do something else to help you rise.
6. Stick with 'I' statements
To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."
7. Use humor to release tension
Use humour to help diffuse the situation, it is proven that holding a smile can help loosen you up.
8. Practice relaxation skills
Practice deep breathing skills, repeat a calming phrase “Take it easy”. Having a rubber band around your wrist , snapping it lightly can transform the current mood.
I would love to hear more from you, please share them in the comments below.