Anger Managment

We all get angry, some times like we are going to explode, And totally out of control you even cant calm your-self down.
you reach the feeling that you are not handleable some can start yelling, screaming, shouting, abusing, or even you may start braking things,
and it can make you feel as though you’re at the mercy of an unpredictable and powerful emotion.

The Nature of Anger
Anger is “an emotional state that varies in intensity from mild irritation to intense fury and rage” Like other emotions, it is accompanied by physiological and biological changes; when you get angry, your heart rate and blood pressure go up, as do the levels of your energy hormones, adrenaline, and noradrenaline.

Anger can make us ruins a lot of things like relations with other people, opportunities that some times we can reach, work tasks you find your-self can’t co-op with.
Later on when you ease a little you start to regret, blame your-self.
Sometimes you even wonder how did i do this, this is not a thing that comes out from me.

 

And then you start to lead your self into depression mood

 

NO WE DON’T want that to happen

stop … Rewind the last couple sentences

hey always remember we are all humans we have the right to make mistakes, who cares enough will accept the fact that you are a human just like him/her. Anger is just an emotion like any other emotion that we can learn how to control it.
It is a normal feeling that every human has been through one day.

And instead of regretting let’s start practicing how to change that.

When you are in a situation that makes you feel to start to be angry:

1: Take a time out

Counting to 10 isn’t just for kids. Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help defuse your temper. If necessary, take a break from the person or situation until your frustration subsides a bit.

2: Once you’re calm, express your anger

As soon as you’re thinking clearly, express your frustration in an assertive but confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3: Get some exercise

Physical activity can provide an outlet for your emotions, especially if you’re about to erupt. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other favorite physical activities. {Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out}. and that if you can schedule the situation or the conversation to a later time.
If you can’t you just start moving while you are talking do any activity arround within having the conversation.

4: Think before you speak

In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect 

your thoughts before saying anything — and allow others involved in the situation to do the same.

5: Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything, and might only make it worse.

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: Don’t hold a grudge

Forgiveness is a powerful tool. 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, you might both learn from the situation. It’s unrealistic to expect everyone to behave exactly as you want at all times.

8: Use humor to release tension

Lightening up can help diffuse tension. Don’t use sarcasm, though — it can hurt feelings and make things work

se.

9: Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, “Take it easy.” You might also listen to music.

That was to save a situation BUT let’s go a little bit deeper into “ANGER” know what are the techniches to treat it.
anger management techniques:

Anger Management Technique #1 — Recognize Stress.
This anger control tool emphasizes the importance of understanding how stress underlies anger and how to stress before it turns into anger.

Anger Management Technique #2 — Develop Empathy.
This anger control skill focuses on the relationship between empathy and anger management and how one can reduce his/her anger by learning how to see things from the perspective of others.

Anger Management Technique #3 — Respond Instead of React.
This anger management technique enables one to respond rather than automatically react to anger/stress triggers.Human beings have the capacity to choose how to express their anger and therefore can learn new ways to more effectively communicate their needs, feelings or requests.

Anger Management Technique #4 — Change That Conversation With Yourself.
This anger control technique involves learning to recognize and modify one’s inner conversations.Learning to change that “self-talk” empowers you to deal with anger more effectively in terms of how strongly you feel the anger, how long you hold onto your anger, and how you express your anger.

Anger Management Technique #5 — Communicate assertive.
This anger management skill is about being able to honestly and effectively communicate how you feel and to respond to things without getting angry or hostile about it.

Anger Management Technique #6 — Adjust Expectations.
Anger is often triggered by a discrepancy between what we expect and what we get.Learning to adjust those expectations—sometimes upward and other times downward—can help us cope with difficult situations or people or e

ven cope with ourselves.

Anger Management Technique #7 — Forgive, but Don’t Forget!
Resentment is a form of anger that does more damage to the holder than the offender. Making a decision to “let go” (while still protecting ourselves) is often a process of
forgiveness—or at least acceptance—and a major step toward anger control.

Anger Management Technique #8 — Retreat and Think Things Over!
This anger management tool consists of removing yourself from the situation and taking a temporary “time-out” while sticking to some basic rules that are described
SOme other tips that will help you go over your anger

.1. When you are angry say nothing.

If we speak in anger we will definitely aggravate the situation and quite likely hurt the feelings of others. If we speak in anger we will find that people respond in kind, creating a spiral of negative anger. If we can remain

“When angry count to ten before you speak. If very angry, count to one hundred. “n outwardly silent it gives time for the emotion of anger to leave us.
2. Be indifferent to those who seek to make us angry.

Some people may unfortunately take a malicious pleasure in trying to make you mad. However, if we can feel indifferent to them and their words; if we feel it is beyond our dignity to even acknowledge them, then their words and actions will have no effect. Also, if we do not respond in any way to their provocation, they will lose interest and not bother us in the future.

3. Use reason to stop anger.

When we feel anger coming to the fore try to take a step back and say to yourself “This anger will not help me in any way. This anger will make the situation worse.” Even if part of us remains angry our inner voice is helping us to distance our self from the emotion of anger.

4. Look kindly upon Others.

Another visualisation, suggested by a spiritual teacher , is to see the anger-rousing agent as a 5 year old child. If you think of the other person as a helpless 5 year old child your compassion and forgiveness will come to the fore. If your baby brother accidentally stabbed you, you would not feel anger and desire to retaliate. Instead, you would just feel he is just too young to know any better. This exercise may be particularly useful for close members of the family who at times evoke your anger.
5. Value Peace more than anger.

If we value peace of mind as our most important treasure we will not allow anger to remain in our system. 

“You may have every right to be angry with someone, but you know that by getting angry with him you will only lose your precious peace of mind..”

6. Always try to understand those who are cross.

Don’t worry about feeling the need to defend yourself from their criticisms. If you can remain detached and calm they may begin to feel guilty about venting their anger on you. Inspired by your example of calmness, they will seek subconsciously to do the same.

7. Focus on Something Completely Different.

Suppose someone has done something to make you angry. Think about something which will make you happy. The best antidote to negativity is to focus on the positive.

8. Breathe Deeply.

The simple act of breathing deeply will help considerably with removing anger.

9. Meditation.

Practise meditation regularly to bring your inner peace to the fore. If we can have an inner access to our inner peace we will be able to draw upon this during testing times. – How to Meditate

10. Smile

When we smile we defuse many negative situations. To smile is offer goodwill to others. Smiling costs nothing but can effectively defuse tense situations.