Everyone gets angry once and a while. The key is to not let this anger ruin the rest of your day. You should learn how to manage your anger, and try to get rid of it to help you get through the day without it lingering in the back of your mind. Anger can negatively affect you in many ways, so here are a few tips to help you with anger management:
1) Be active
Go outside for a run, bike somewhere, or go swimming. Being active helps to take your mind off of things and release your energy. The fresh air and change of environment will also help you. Anger is easily released during physical activity.
Take a moment to remember to breathe. Stop what you are doing, close your eyes, and take several deep breaths. Breathe in, hold that air for a few seconds, and then slowly release your breath. Imagine your breath coming from your gut, so that you do not just breathe from your chest. This will help you to lower your tension and stress levels.
3) Express your anger
After you have calmed down, talk with someone about what happened. Try to find out how to fix whatever caused your anger. Identify solutions that will help you to overcome your anger. Try not to be confrontational when talking with someone, as this could cause another wave of anger.
Your feelings can affect how you act and what you say. You do not want to regret what you do later on, so if you feel yourself getting angry, remove yourself from the area immediately. Follow the three steps outlined above, and try to get yourself in order and clear your mind before you go back.
Let your anger go. Allow peace to replace it.
Anger can often lead to problems which may include violence, bullying or even just frustration. Learn to harness your anger with these 5 basic tips:
- Try to figure out why you’re angry. Did somebody say something that really ticked you off? Did someone tease you? Did someone take their anger out on you? If you can answer these questions you may realize you don’t even have a reason to be angry.
- Release your anger gradually. Get in touch with your own feelings so you know how you can release your own anger. Go out for a jog. Go for a swim. Workout at the gym. Do something creative. Shoot some hoops. Play the piano. You get the idea. Do something that will help you unwind.
- Ask for help. Talk with a friend about your frustrations until you feel better. Spend time with your counselor unloading your frustrations. Sit down and look your web cam in the lens and make a video, talking about how you feel. Watch that video and experience your mood begin to change.
- Think about someone you can help. The world is full of people who need a hand. Think of someone who is having a rough time right now. Are they experiencing cyber-bullying or workplace bullying? You can do something to help them. Think of what it is and get to work. This is one of the best ways to beat anger and frustration.
- Get totally relaxed. Slow down your thought process and start thinking the most peaceful thoughts you possibly can imagine. Put on a relaxing CD. Close your eyes take deep breaths. Imagine the most relaxing place you could possibly be. Maybe it’s the beach with the sound of gentle waves in the background. It could be a grassy meadow with the breeze blowing through your hair. Feel the tension leave your body. Simply allow your body to completely unwind.
Bruce Langford, Bullying Prevention Advocate www.standupnow.ca
We have presented workshops to hundreds of children in the greater Toronto area.
Here are some tips about anger:
- Try to figure out why you are angry. Ask yourself questions to find out.
- Try to leave the situation that is causing the anger. If you can’t, take ten deep breaths and let each one out slowly.
- Wait before you do or say anything. If you say or do something in anger, you may be sorry later. You are responsible for your words and actions.
- Get moving. Be active. Anger is often released by exercise and activity.
- Write down your thoughts. Let them pour out. Don’t worry about spelling or grammar. Keep this to yourself until you have read it over and some time has passed. Things may seem different by that time.
- If you still feel angry, find a trusted adult to talk to. Share your thoughts and listen to the adult’s advice. If you don’t know who to talk to, call Kids Help Phone 1-800-668-6868.
Anger can cause bullying. Anger can cause people to be bullied. We all have anger at times. Try to deal with your anger without being mean to others. Bruce Langford presents workshops on bullying prevention to help with relationship issues.