Anger outbursts can negatively affect you and those around you.
The use of anger management exercises can be beneficial for reducing anger and avoiding potential harm. These exercises first help you feel calm, and then they keep you on the right track.
When anger overwhelms you, try the following anger management exercises until you feel calm :
Take a deep breath
You may notice your breathing getting shallower and faster when you are angry. Slowing and deepening your breathing is one way to reduce your anger and calm your body.
Simply breathe through your nose and out your mouth slowly. Rather than from your chest, breathe deeply from your belly. Take as many deep breaths as necessary.
Progressive muscle relaxation
The tension in your muscles may also be a sign of stress in your body when you're upset.
Consider using a progressive muscle relaxation technique to help you calm down. This technique involves tensing and relaxing your muscles, one muscle group at a time.
Start from your head and work your way down to your toes, and vice versa.
Picture yourself calm
Picturing yourself in a calm state or a relaxing place is an effective way of calming your anger. Find a quiet and comfortable spot in your imagination, and then close your eyes for a few minutes.
Consider the small details as you imagine what that relaxing place is like. What does it smell and sound like? Imagine how calm and at peace you feel there.
Regular exercise is not only good for your body, but it also reduces stress in the body and mind. To reduce stress and anger, try to do some exercise every day.
Brisk walking, biking, and running are excellent ways to manage anger. Do something physical every time you feel anger building up.
Know what triggers you
It is common for people to get angry over the same things repeatedly. Identify the things that cause you anger. If you can, avoid those things or deal with them.
For example, if you easily get irritated by honking and traffic noise as you commute, you could block out the noise with your headphones.
A heated argument can make you jump to conclusions and say unkind things. Listening to the other person can help you drop your anger and allow you to respond and resolve the conflict more effectively.
Take your time before responding. When you feel you need to cool off before continuing the conversation, tell them you need to take a step away.
Reframe your perspective
When you are angry, things seem more complicated than they are. Instead of thinking negatively, think realistically. Think without using extreme words, such as "never" and "always".
Do not dwell on the same issues
Even when the issue is resolved, you may continue to rehash the same situation that upset you. Such behaviour is known as dwelling or ruminating. By dwelling on anger, you may cause further arguments or other problems.
Let go of the issue that triggered it. Rather than focusing on the negative, try to see the positive aspects of the individual or situation that upset you.
Be familiar with your body
When you are angry, you tend to feel a lot of energy. There may be an increase in your heart rate, blood pressure, breathing rate, and body temperature. In addition, the release of certain stress hormones puts the body on high alert.
Pay attention to how you feel when you're angry. Recognize the signs your body gives you when you're angry. You may need to step away from the situation or use relaxation techniques next time you sense these warnings.