Practical Strategies for Anger Management

What is anger?

Angeris an emotion that consists of a sudden alteration of moodin humans(1), usually in response to a negative stimulus such as stress and is related to one of thetypes of temperamentssuch ascholerictemperament orblood temperament.

During this emotional state, the body secretes a series ofneurotransmitterssuch asadrenalineornoradrenaline, which maintain the state of alertness and excitability of the organism, which can lead to other behavioral disorders such asdepressionandanxiety.

Note: Likewise, anger with the confluence of other physiological and metabolic factors, can generate serious pathologies at the cardiovascular and neurological level, which can compromise the health and even the lives of people.

How to control anger?

Here aresome simple strategiesthat can help you manage anger and are as follows:

1. Identify the triggering problem

The way to handle this emotional state is to know for sure what factor is generating it tag. In this case, the anger must be the cause of a recurring motive and of which we have only paid more attention to solving the consequences and not the cause.

At this point, it is recommended to think with a cool head and reflect on what is happening , identify what is causing the anger and eliminate, if it is in our hands, the cause that causes the discomfort.

To highlight: If the solution to what causes anger is not in our hands, the recommendation is to request the necessary human help to eradicate the source.

2. Reflect on the consequences

Before generating an emotional response due to anger, it is convenient for the person affected to reflect on the social and health consequences that may result.

In this sense, excessive anger can cause family, social and work conflicts that can deteriorate interpersonal relationships, further aggravating the situation Far from alleviating tensions.

3. Focus on possible solutions

about the possible solutions thatand in this way put an end to the cause that originates or has originated this unpleasant emotional state.

4. Practice relaxation techniques, meditation and self-control

An effective technique to control anger is the practice of mental and physical relaxation exercises. This type of strategy helps control the levels of those hormones that act in stressful situations.

Note: Likewise, meditation , yoga and self-control are equally appropriate strategies to control anger tag. Managing emotions correctly, especially negative ones, is the ultimate purpose of these strategies.

5. Write the thoughts, emotions and feelings

Another way to control negative emotional states and that serves to drain or somehow express the helplessness and frustration experienced in moments of anger, is to write down all those feelings, emotions and thoughts that go through your mind before reacting impulsively.

6. Perform distracting activities

In the contemporary world, countless activities have been designed for both physical and mental recreation .

These activities stimulate the release of happiness hormones , which are indicated to cope with chronic states of stress or appease moments in which we can lose emotional control.

To highlight: Cinema, theater, music, dance, walks and contact with nature are some examples of activities intended for distraction.

7. Exercise and rest properly

Physical activities such as sports are conducive to mitigating the effects of anger or anger.

You should know: These activities also promote the release of happiness hormones, helping to maintain control of negative emotions such as anger.

Likewise, quality rest is very necessary for the body to recover physically and psychologically from the daily grind. (two)

8. Go to therapy if necessary

In slightly more complex cases, where anger control is difficult on your own, the intervention of more specialized strategies is necessary, such as cognitive behavioral therapies (3) or psychodynamic therapy. (4)

In this sense, the therapist can help you by giving you a series of Tips to Master These Emotional States or the recommendation for pharmacological therapy, in case the patient is affected by other psychological disorders.

Note: In this regard, the treating specialist must have all the information regarding the patient, especially about his manifestations of anger, to adapt the strategy to be implemented.

Key Findings

• Anger is A sudden change in mood.
• Anger occurs from the perception of negative stimuli that cause an instinctive impulse.
• Anger is related to temperament , which has its roots in the unconscious.
• There are strategies to identify, reflect and find the mechanisms to control anger.