How To Manage Chronic Frustration And Anger
If you repeatedly tend to become angry for no apparent reason, then there are certain self-help strategies that can help you to better control your emotions and reactions. Some of them are mentioned below –
1. Be aware of shifts in your thoughts, emotions and behavior and learn to identify warning signs early.
2. Focus more on responding to someone than reacting to them and the best way to do that is by taking a break. Pause and take a walk for a short while to feel more in control.
3. Relax your body and release tension by dropping your shoulders, unclenching your jaw, loosening your arms and legs. Slowly count to ten to refocus your mind.
4. Learn to be more assertive and express your needs and emotions clearly without judging or blaming others.
5. Practice relaxation techniques like deep breathing, meditation, yoga and progressive muscle relaxation to relieve stress, anxiety, depression and anger.
6. Talk to a trusted loved one about your concerns and do not hesitate to seek help. Talking to someone can help you gain a new perspective on how you are approaching issues.
7. Be physically active and exercise regularly. You should also practice good sleep hygiene and eat a nutritious meal. Make sure to avoid excessive coffee, alcohol and substances.
Think Before Acting Out
When you are angry, it is easy to react and let all your anger out. But, as you know already, it harms you more than it hurts others. So make sure to think before reacting. Express your anger in a healthy way after you have calmed down and feel more in control. Openly talk about your needs and concerns without putting others down. And then focus on how you can solve the problem at hand and meet your needs better.
Anger is a natural emotion but when it gets out of hand, it can not only affect our relationships but also our health. So make sure to consult a healthcare professional and seek help, if needed. However, being aware of your anger issues is the first step to recovery and you have taken that right now. So congratulations!
Now take one step at a time and heal yourself.
Related: Anger Management 101 and Beyond