Anger Management Tips To Help You Release and Let Go

This article contains simple anger management tips that can help you learn to release and let go.Handling Anger in a Healthy Way is paramount. Not all anger is the same. Did you know that there are healthy and unhealthy ways to manage your anger?

Sometimes it’s good and right to get mad at something. Positive change can come from being angry at injustice or inequality. Righteous or justified anger from being mistreated can be a great motivator for change.

But if you’ve had bad experiences of anger, say lousy role models in your childhood, you might only see anger as destructive and scary. But learning anger management so you can be in control of angry feelings can have a positive effect on your relationships. Here are some expert strategies to help you manage your anger.

5 Quick Anger Management Tips

  1. Know what you’re dealing with

  2. Write it down

  3. Take some action

  4. Don’t brood

  5. Don’t rehash your anger

More In-Depth Look At The 5 Anger Management Tips

Anger Management Tips # 1 -Know what you’re dealing with
Understanding why you’re angry and where it’s coming from is key. Maybe you’re stressed and grumpy, fatigued, or unwell. Or perhaps the reason for your anger is apparent.
Once you understand your anger and its sources, you can start to deal with it.

Anger Management Tips #2 Write it down
Turning your feelings into words is a powerful act. Just write whatever comes into your head, even if it doesn’t make sense.
The act of writing down your thoughts stops them from running in circles in your head and gets them down on paper. Chances are they might not even seem so big or insurmountable. You might even begin to see patterns, so you can understand what triggers your angry feelings.

Anger Management Tips #3 Take some action
Once you know what’s making you angry, you can plan workarounds for it. Be aware of your triggers and minimize them. That can mean making sure you eat properly to avoid blood sugar crises, get enough sleep, and exercise and take time out for self-care.

You won't be able to avoid being angry sometimes, but you can take control, so you’re not vulnerable to anger and frustration.

Anger Management Tips #4 Don’t brood
Brooding on the cause of your anger is actively unhelpful. It keeps you stuck in those negative feelings, keeps you stuck in victim mode, and keeps you powerless.
Brooding is also bad for your blood pressure and keeps you stewing in adrenaline and cortisol, the fight or flight stress hormones which are excellent in an emergency by not so great to have all the time.

Anger Management Tips #5  Don’t rehash your anger
Talking over your problems can be helpful if you share with a trusted friend. But be careful to keep it focused, or you might end up rehashing your troubles over and over again. Like brooding, complaining can keep you from moving forward and finding solutions to your problems.

Read More Articles About Managing Anger

  1. Healthy Ways To Release Anger
  2. How To Calm Your Anger

More Anger Management Tips

Consider putting yourself in timeout. Another effective technique for dealing with anger is to remove yourself from the situation. Taking some time out will give you space to let the anger subside and for you to regain control. It is an excellent way of defusing a tense situation, so you can come back later and try to resolve the problem.

Take the following steps to build time-out in your anger management plan.

1.    Create An Action Plan Ahead of Time
If you have trouble managing your anger response, the best thing you can do is plan ahead, so you know what to do when you recognize those feelings rising up inside. Think of where you would go and if you want anyone with you to help you. Include your favorite calming down techniques like walking, or deep breathing.

2.    Rehearse Your Response
Work out beforehand exactly what you want to say when you need to take a time-out. Don’t use blaming words which will add fuel to the fire. Just say something like, “I’m starting to feel upset. I need a break and calm down.” Make sure the other person knows you will come back when you’re calm to resolve the situation.

Make sure you keep it together long enough to deliver your lines. Keep breathing and in control. This is about managing your anger safely.

3.   Put Yourself In Time Out
Time-out isn’t about brooding or getting razzed up for a fight. It’s to give you some safe space to calm down. Use your favorite mindfulness techniques to bring down your emotional temperature.

Have a glass of water or a healthy snack if you missed lunch. Practice mindful calming breathing. If you have a time-out, buddy let them help you.

4.    Circle Back Around
Your time-out session is literally about buying you time to be able to deal constructively with a conflict situation. Complete the circle by going back and thanking the other person for their understanding and patience. If it’s appropriate, you can work on resolving the situation now or making a time to do so.

Time-out anger management tips are not the only answer for dealing with anger, but it is a very useful tool to have as part of your anger management strategy.

If you decide it’s a good tool for you, talk it through with your boss and your colleagues, maybe your friends and family so they know what’s going o and support you. They will probably be delighted to help you and respect you for your commitment to do better.

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  • National Domestic Violence Hotline at 1-800-799-7233 (SAFE)
  • National Suicide Prevention Lifeline at 1-800-273-8255


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