Anger is a wind which blows out the lamp of the mind.
Robert Green Ingersoll
Do you ever get so angry that it feels like your skin is going to burst? You know, the kind of anger outbursts where you’re screaming and smashing stuff. It’s okay if you do – we all experience this at some point in our lives. The key is how we react when we’re feeling this way.
There are many unhealthy ways of dealing with your anger, such as lashing out at others and even resorting to violence. It might feel good for a moment but often leaves you feeling guilty or ashamed later on.
So what are some healthy ways to channel our anger outbursts?
The first step is understanding your anger.
Why We Feel Angry
Anger is a defense mechanism triggered in response to a perceived threat. While it may not seem like your mind feels threatened, you can use the sensations in your body as cues. Does your body feel tense? Do you feel yourself entering fight or flight mode? Is your heart rate going up and your breathing elevated? These are all telltale signs that your body feels a physical threat.
Often, the underlying cause of anger is emotional. It could be a conflict with a co-worker or a loved one betraying your trust. In most cases, these events don’t actually threaten your physical safety. But, our primal minds evolved at a time when these situations could become a matter of life or death.
It’s not healthy for our bodies to hold on to anger for a long period of time. This can lead to serious health issues. So, anger outbursts are a way for our bodies to release the negative tension. It also allows us to activate the “fight” response to protect ourselves. Luckily, there are more constructive ways to harness your anger and use it for learning and growth.
7 Ways To Tame Your Anger Outbursts
Here are the top 7 ways for dealing with your anger.
1. Embrace your anger
Anger is often caused by feeling of powerlessness over a situation. Instead of feeling helpless about this emotion, accept the anger as part of who you are — but don’t feed into it.
2. Write down why you’re angry
Think about the situation that sparked your anger. Write down your emotions in a journal or on a scrap piece of paper. This will help you deal with what’s actually making you angry, instead of focusing on the anger itself.
3. Pinpoint your triggers
Past experiences often trigger our emotions in the present. Try to think of a time in your life when you were affected by anger. For example, if someone physically hurt you, anger may be the only way you felt comfortable communicating.
4. Take deep breaths while counting to five
Our emotions have a physiological response in the body. When anger gets the best of us, our heart rate increases and blood pressure rises. Practicing relaxation techniques like deep breathing can help you calm down more quickly after anger takes over.
5. Exercise – go for a walk, run, or do yoga
If breathing exercises don’t work, exercising can be helpful in resolving anger. Whether it is at the gym, home with a workout video, or taking a walk, exercise gives anger an outlet.
6. Be careful about venting
Venting might seem like a good outlet for anger, but it can be just as dangerous to your health. Venting causes you to experience the anger again. If done without control, it can extend the emotional turbulence that comes with anger.
7. Talk to a friend or loved one who can help calm your anger
Focus on how the anger makes you feel rather than the person who made you angry. This will help you avoid dropping into venting mode. It will also make you more receptive to receiving support.
Anger is a universal human experience. We all feel it at times, and it can be difficult to deal with effectively without hurting ourselves or others. Luckily there are ways to address anger in healthy ways so that you don’t have to suppress it or let your temper get the best of you! Read this article for more ideas on managing your anger in a healthy way.
