Plenty of people feel angry and get frustrated often, but if you struggle to control your feelings of anger from bubbling to the surface, here are some tips to keep your emotions in check. Ogden Psychological Services provides therapy for all types of people, including anger management, and can help you work through stressful situations, and learn new coping skills.
1- Take A Deep Breath
One of the best ways to clear your head is to take some deep breaths and put yourself in a sort of timeout. Timeout is not just for kids and can be helpful in dealing with a situation that is stressful. This can be a great way to approach a situation from a new angle and keep your anger in check.
2- Relax Your Muscles
Similar to taking deep breaths, relaxing your muscles and doing some stretches can help relieve the tension that anger can put in your muscles. There are many courses and books that can help teach relaxation techniques that help with anger management. A stress technique is to tense your muscles and slowly relax various muscle groups one at a time.
3- Mentally Escape
Taking a mental break can look different from person to person, but the easiest way to remove yourself from a situation is to slip into a quiet room and close your eyes. Think about something that is far away from your current situation like thinking about a nature scene or visualizing birds chirping.
Exercises like this can be a beneficial anger management technique that helps individuals find calm in tense situations. Reframing the situation is often an effective method for those who struggle with anger.
4- Learn Problem Solving
Frustration and anger often come from not being able to solve a problem. Not all anger is misplaced and is often a normal reaction. Not all problems have a solution, and that can add to the frustration. Not focusing on finding a solution but rather focusing on how you handle the problem and the emotions you feel can be a great way to process the anger in a healthy way.
5- Improve Communication
When you are angry, you tend to jump to conclusions and can often be inaccurate. If you work on your communication skills and think critically about what you want to say before you speak, you can stop your angry words from hurting others.
If you are being criticized is natural to get defensive. Try to practice listening to the underlying message of what someone is saying, rather than the words. If you feel too heated to continue the discussion in a calm matter, ask to step away from the conversation and come back at another time.
6- Visit A Therapist
If your anger is taking over and has been hard to handle on your own, consider talking to a therapist. Visiting with a therapist can help you learn better coping mechanisms and talk through other emotions that can take place of your anger. Therapy can be a safe place to express your anger or frustrated feelings without taking it out on loved ones.
Therapists can help learn more about your situation and talk through your feelings in a healthy way. Working with a therapist can help you feel less stressed and handle situations in your life with a clearer mind.
Ogden Psychological Services offers therapy techniques that can help with anger management. There have also been effective results from participating in Neurofeedback which can help improve your communication skills through therapy.
Ogden Psychological Services
Our board-certified therapists want to help you accomplish your goals. Therapy is not something to be ashamed of and requires strength to attend. If you are experiencing anger, mental health issues, poor communication, frustration, or stress, we can help improve your thinking. Handling complex issues should not be done alone. Contact Ogden Psychological Services to schedule an appointment.