1. Relaxation – Relaxation tools such as deep breathing, meditation, and yoga can help minimize feelings of anger that may otherwise spiral out of control. Relaxation techniques should be practiced daily to maximize its effectiveness.
2. Cognitive Restructuring – This fancy term simply means changing the way one thinks. Anger begets anger. If one is always thinking in the negative, their frame of mind will stay in the negative. Think positively and stay away from using words like, “never” and “always”. Nothing is ever absolute. Anger never solves anything; actually it does the opposite by fueling the fire.
3. Problem Solving – Anger is mostly caused by some problem in our lives. The obvious response is to find a solution to that problem. Unfortunately there may not always be a solution, so focus on the way the situation is handled. Making a plan, checking the progress, and give it one’s all makes one less likely to lose patience.
4. Better Communication – Don’t jump to conclusions, as they may be wrong. If you find yourself in a heated discussion, slow down and think through the responses instead of shooting off the cuff. Sometimes the first thought that comes to mind is not always the best response. To have communication, one also has to listen! Listen to the other person and what they are saying as well as listening to the anger that may be brewing. At this point, using the other strategies become very important.
5. Using Humor – Humor can defuse anger and rage by obtaining a more balanced perspective. Try this technique: The next time you are angry and call someone a mean name, think about what that name really means. For example, “dirtbag”, image that person actually being a bag of dirt. Seems a little silly doesn’t it? But it can be effective.
6. Changing Your Environment – If work makes you angry, think about changing your job. If certain people in your life make you angry, try coping strategies to control the anger and possibly walk away from the angry situation at hand. Cooling off periods, giving yourself a break, and having personal time help to diminish anger.
Citations:
American Psychological Association. (2011). Controlling Anger Before It Controls You. Retrieved from http://www.apa.org/topics/
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