How to manage anger?

The term anger management commonly refers to a system if  psychological  therapeutic  techniques and exercises by which someone with excessive or uncontrollable  anger  &  aggression can control or reduce the triggers, degrees, and effects of an angered  emotional state.

One strategy for controlling anger is finding agreement with another person rather than conflict. The use of deep breathing and meditation can be used as a means of relaxation. Other interventions include learning empathy, stress management skills, forgiveness, changing how you speak about yourself or others and improving optimism. Other approaches emphasize experiential exercises that enable changes in attitude reducing the tendency toward anger. As the issue of anger varies from person to person, solutions need to respect and build upon each individual's life experience.

Steps to control anger

Count to 10 when you are getting upset. This is a normal way that we have all heard. We have heard it because it works if you practice it. Count to 10 and you may solve many of your outbursts before they happen.

Do something that is physically exerting. Instead of punching a wall or a person, go run around the house, or mow the yard. Go for a walk, swim, bikeride, or shoot some hoops. This can provide a physical outlet for your emotions.

Find something that is calming. Try deep breathing from your diaphragm. Take 10 deep calming breaths. This can be very soothing for most people. Combine this with step 1 and count to 10 slowly while breathing.

Use "I" statements instead of "you" statements. I am frustrated because you didn't help with the housework, instead of You didn't help me with the housework. This helps in multiple ways one is your way of thinking is a bit better and you also do not upset the other person so that both parties are angry. Which of course is not a good outcome for anyone.

Tips on dealing with anger

Drink a glass of water

It’s also an easy way to calm your nerves.

Take a bath

I know it is not possible in many circumstances, but if you can do it the effect is immediate.

Don’t speak while you are angry

If you did so you may speak harshly to others and that could be something you regret. There is a nice quote about it:

Pray or meditate

Praying or meditating is an effective way to calm your nerve. It could help you regain your inner peace.

Listen to calming music

My favorite is instrumental music since it seems to have better calming effect but you can use whatever music that works for you.

Realize that nobody is perfect

Everybody can make mistake including you. Realizing this will make it easier for you to understand when someone makes mistakes.

Tell a wise friend

Sometimes you just need to talk about it with a wise friend. He or she can help you see the problem in the right perspective. Just be careful to choose the right person.

Look at the positive side

This is a habit you should build. The habit of looking at the positive side will help you look at many situations in constructive ways.