How to control anger

Anger or anger, anger, rage or aggressiveness are aspects that affect many people and in various situations. These emotions help us defend ourselves when necessary, but sometimes they remain in time and become maladaptive. Anger can create a lot of disturbing if we don't know how to manage it. Therefore, in this Psychology-online article, How to control anger, We explain what anger is, why you feel it, how to control it and several tips to better manage anger.

1. What is anger
2. Why do I get angry?
3. How to control anger
4. Tips for controlling anger

What is anger

Anger is an excited emotion as a DISCONFORMITY ACTIVATION STATE towards something or someone who is perceived as the source of a negative event. The emotional reaction can range from feeling a little irritated to suffering an attack of anger. Normally it begins with low levels of irritation or discomfort and is increasing until it can explode in a crisis.

Cognition has a great role. ¿Because? Thoughts feed the Emotional reaction (anger, anger, anger), Body reactions (tachycardia, more temperature, muscle tension) and a aggressive behavior (Silling, threatening, running ...). It is a vicious circle that also what it does is feed the fact of having selective attention to hostile stimuli that make us activate this circle. ¿You are aware of what are the thoughts involved?

Why do I get angry?

Anger is born from interaction between internal factors (low self -esteem, difficulty controlling impulses, perfectionism, among others) and external factors (discussions, couple problems, work problems, etc.).

Anger, like all other emotions, has a reason and a goal. In this case, anger It serves to realize that we don't like something or it doesn't do us good.

It can manifest as a state that emerges at a time determined by the fact of being going through a complicated and threatening moment or on the other hand it can be a tendency of the person, being part of his personality.

We must understand that personality is not changed, it is modified. A person may be predisposed to get angry. Or on the other hand, it can be angry as an isolated state and may be channeling it in this way because it does not know how to face it in another way. In this case it should be analyzed if there is any emotion behind anger: ¿Sadness, fear?. In both cases the most important thing is to understand and learn to control it.

How to control anger

To control anger, the key is to understand that the problem is not in the things that happen to us but how we react to it. It is not about suppressing anger, but about making it aware in order to address it in a more appropriate way.

The first step is to know what the anger is causing us and being aware of the automatic and negative thoughts that invade us. Thus, you can work to generate alternative thoughts that do not turn on you so much inside. We are going to put an example:

• Automatic thought: "This is looking at me and surely I think I'm an idiot".
• Alternative thinking: "This is looking at me, but I can't know what you are thinking".

If we manage to control physical thinking and symptoms, we will reduce the probability of having aggressive behavior. To do so, you have to know how to identify when it happens to you and what sensations notes in your body.

Tips for controlling anger

Next, you can read some practical considerations that will help you control anger:

• The relaxation practice, mindfulness, yoga ... can help you better manage your emotions. For example Jacobson's progressive muscle relaxation.
• ¡Breathe! Spend a few minutes a day to concentrate on your breathing. Breathing deeply and slowly decrease physical symptoms.
• Learn to identify when anger appears To manage it on time. Do not let the "ball" get bigger because but the explosion will be much worse. It is important to control anger since you start feeling.
• Get out of the situation that is causing you anger to face it with more perspective. Do not take out quick conclusions, do not be impulsive and go from the place where the conflict is being generated.
• Communicate assertively And so you will reduce the probability of misunderstandings. Assertive communication is of vital importance. Stop, listen, encourage empathy.
• Be responsible From your actions and learn to apologize.
• Writes Every day for 20-30 minutes and over 15 days what causes you anger. It is a way of expressing it until it is exhausted. If you repeat, it doesn't matter, write automatically, take it out.
• Avoid situations that always irritate you until you know how to control anger effectively.
• ¡Rest! When we are tired of our reactions are more impulsive. It's important to sleep well To be able to have more tools to manage anger.
• Sports practice. It is a good way to release body and mind tension.

If you see that you cannot control anger reactions and are frequently given.

This article is merely informative, in psychology-online we have no power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to control anger, We recommend that you enter our category of emotions.