Control Your Anger Before It Takes You

Anger is an emotional response to unsatisfied wishes, undesirable outcomes, and unmet expectations. Anger, like other emotions, is an emotion that can be constructive and corrective in interpersonal communication when expressed in a very natural, universal and healthy way. However, anger has the potential to be reflected in behaviors in an uncontrollable and destructive way and turn into aggressive and extremely destructive reactions. Therefore, you must control your anger before it takes control.

Elements That Cause Anger

Anger can arise as a result of internal situations as well as external factors. You may get angry when you argue with a co-worker, stay in traffic for a long time, or if your flight is delayed. This is anger due to external factors. Anger due to internal situations can arise when you feel blocked, when you begin to worry too much about your personal problems, or when previous traumatic memories come back to life.

What Happens to Our Bodies When We Get Angry?

Like all other emotions, there are physiological and biological elements accompanying anger. When we get angry, our body starts to secrete our energy hormones adrenaline and noradrenaline, our blood pressure increases, our heart accelerates, our breathing rate increases and our muscles tense.

Should we vent or suppress our anger?

What needs to be understood here is how much anger is experienced and how anger is expressed.

  1. If you keep your anger inside, you can become depressed after a while.

  2. If you express your anger incorrectly, you may experience serious social problems.

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Anger management

The aim of anger management is to reduce both intense emotions and the bodily stimulation caused by anger. With anger management, you can learn to express your anger in a healthier way.

  • Identify what makes you angry

  • Review your feelings and thoughts behind the situation that caused you anger

  • Notice the changes that occur in your body when you get angry. Noticing these changes will prepare you for anger.

  • Take deep breaths and try to relax

  • Repeat words to calm you down

  • Visualize memories that will calm you down

  • Imagine being in places that will calm you down (like the seaside)

  • Engage in exercises that will calm you down (such as yoga, swimming)

  • use humor

  • Improve your communication skills

  • Change your environment. For example, if you get stressed and angry at work, take a break and set aside 15 minutes for yourself to relax.

  • Set realistic goals for your life. When you set unrealistic goals, it makes you feel frustrated and angry when you can’t reach your goals.

When Should I Get Help?

If you think that you cannot control your anger despite all your efforts, and if you think that this situation harms your work, social or family life, you should seek help from a specialist.

Anger Control Disorder Treatment

In the anger control disorder treatment center, first of all, the anger level of the individual is measured with various scales. It is determined in which situations anger occurs and how it is expressed. Cognitive, communication, behavioral and emotional treatment methods are determined according to the individual’s problem. During the treatment, the factors that cause the individual’s anger are examined in depth. The emotions and thoughts underlying the anger are revealed and the individual is confronted with them. By developing problem-solving skills, it is ensured that the person copes with the elements in his life that he has difficulty in. With the cognitive restructuring method, it helps to evaluate events from more functional perspectives. It is aimed to develop the empathy and self-expression skills of the individual by using communication skills techniques.

You can get expert support in dealing with your anger.

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