Anger Management - All in the Mind - Dr Sangeetha Madhu and R K Shivani

ANGER MANAGEMENT

Anger is a perfectly normal human emotion, when dealt with appropriately. We all feel angry from time to time, yet this feeling can lead us to say or do things that we later regret. Anger can reduce our inhibitions and make us act inappropriately

Anger management is a term used to describe the skills you need to recognise that you, or someone else, is becoming angry and take appropriate action to deal with the situation in a positive way.

Anger management concerns recognising the triggers for anger as early as possible and expressing these feelings and frustrations in a cool, calm and collected way. 

Anger management does not mean internalising or suppressing anger.

Some ways to manage your anger

·       Identify the triggers for your anger, such as environments and people.

·       Notice the bodily warning signs of anger: tightness in shoulders or increased heart rate etc.

 

·       Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

·       Once you're calm, express your anger

As soon as you're thinking clearly, state your concerns and needs clearly and directly, without hurting others or trying to control them.

·       Get some exercise

Physical activity can help reduce the stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.

·       Take a timeout

Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

·       Identify possible solutions

Instead of focusing on what made you angry, work on resolving the issue at hand. (e.g. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week). Remind yourself that anger won't fix anything and might only make it worse.

·       Rehearse your anger strategies. Imagine being in a situation that makes you angry and draw upon one of your skills.

Remember, anger in itself is not the problem. The problem lies in how we manage and express it. The Dalai Lama may have said it best: “The true hero is one who conquers his own anger.”

If you feel that your anger is really out of control, if it is having an impact on your relationships and on important parts of your life, you might consider counseling to learn how to handle it better. A psychologist or other licensed mental health professional can work with you in developing a range of techniques for changing your thinking and your behavior.

Dr Sangeetha Madhu , a clinical psychologist and Leadership expert & Shivani RK presenting articles related to well being, leadership/personal development, cognitive mastery, positive emotions, building resilience, and relationships.

Source

http://www.mayoclinic.org/, http://theconversation.com/, http://www.apa.org/ and  skillsyouneed.com/