Anger management is usually learned over a few weeks or months. These anger management techniques are for those days when you are in a
hurry and need to stay in control of your anger.
- Take a 5 minute break away from the situation if possible
- Let go of the need to be right and to
win an argument
- Focus on solving the problem, write a list of steps to a solution
- Put off making any important decisions until you have calmed
down
- Don't say anything you might regret later
- Count to 10. Then count to 10 again
- Take a coffee break
- Talk to a friend
- Read
something that is calming
- Listen to music
- Take a brisk walk
- Do some physical exercise
- Listen more than you speak
- Go outside
and take a few deep breaths
- Stretch
- Do a different task that requires concentration
- Ask for help to relieve your immediate stress
- Be
assertive. Speak up if you can do it without losing control
- Use 'I' statements instead of 'you' statements to express your feelings
- Chill out by playing an
computer game for 10 minutes
When you are feeling stressed it is easy to have trouble controlling it. Do something that will ease the immediate feeling of
pressure. It may mean you have to leave a situation. That is better than lashing out and being abusive to others.
Often a short break is enough to gain anger
control. Check your thoughts, are you falling into 'stinking thinking', telling yourself that the whole world is against you? Feeling resentful and sorry for yourself often
goes with poor control.
Quick anger control techniques can help you defuse an outburst. They are good to use in the short term. For long term anger
management and a more calmer life you need to learn about changing your thinking and get treatment for any co-existing conditions such as depression, addiction or
anxiety. There are many effective online resources to help people improve anger control.
