Anger is a natural and healthy emotion. When displayed responsibly it can communicate displeasure, disapproval, or even concern to those we love. It helps you stand up for yourself and fight for what you believe in.
Unfortunately, too much anger can be dangerous. It clouds rational thought and can end up causing you to do things you regret. Excessive anger can also harm your health; a 2000 study found a positive correlation between anger and coronary heart disease.
Like any other mental health issue, the causes of anger can be deep-rooted and complex. But in the moment, you can take some easy steps to control your temper.
Deep Breathing
Deep, focused breathing is a key component of meditation because it lowers your heart rate. The process also forces your body to refocus on the present, rather than the distracting effects of rage. If you find your anger escalating, breathe deeply and slowly from within your chest. Keep a steady pattern and try closing your eyes to remove distractions.
Exercise
Regular exercise releases positive endorphins, chemicals in your nervous system that lead to feelings of happiness and comfort. While exercising while angry can actually be harmful, regular exercise when you’re in a normal mood can be very preventative. If you’re already in a great mood, it’s a lot harder to get angry! Regular runs or even a walk in the park can do wonders for your well-being.
Time-out
A key factor in anger is frustration: frustration at your situation, frustration with others, frustration at being unheard. So naturally, a time out from the situation can help you temporarily escape that frustration, soothing your anger. This isn’t a timeout like you might give your kids, because you aren’t a kid. Instead, it’s you willingly removing yourself from the situation, knowing that you can come back to it later and resolve it responsibly.
Humor
Humor is one of the most effective coping mechanisms humans have! If you’re angry, try to find humor in the situation. Does your child’s messy room make you angry? Try to focus instead on an endearing quirk of theirs, or something funny in the mess. Co-worker driving you to the point of inappropriate insults? Picture them as the literal incarnation of that insult, and the mental image can be hard not to laugh at.
If you have anger issues, cognitive behavioral therapy can help! You don’t have to be controlled by your emotions. If you want help in controlling your anger, contact Azevedo Family Psychology today! We can help.
