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Anger Management 10 Tips

Adult anger management is an important skill for HTs. There are several techniques that people can use to manage anger, including slowing down when feeling angry, stepping back from problematic situations, and taking breaks when stress levels are high. It is also helpful to breathe deeply, walk away from the situation, talk to a friend, listen before speaking, and smile. These actions can help lower stress and calm angry feelings.

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103 views3 pages

Anger Management 10 Tips

Adult anger management is an important skill for HTs. There are several techniques that people can use to manage anger, including slowing down when feeling angry, stepping back from problematic situations, and taking breaks when stress levels are high. It is also helpful to breathe deeply, walk away from the situation, talk to a friend, listen before speaking, and smile. These actions can help lower stress and calm angry feelings.

Uploaded by

kamalashrafi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Tips on Anger Management for HTs

Adult anger management is an important skill for HTs.

Has someone suggested you learn how to control your anger? Do you know
a client, someone at work or member of the family that needs to learn
something about adult anger management? Managing anger can be a difficult
for those who lack self-discipline or struggle with emotional problems. There
are things people can do to manage their anger when stress levels rise and
threaten to explode.

1. Slow down
Often when people get angry and without realizing it, they increase the
activities which make them feel even angrier. They speak, drive, and move
fast in response to the fight-or-flight response caused by a rise in adrenaline
as a result of an emotional or physical trigger. In picking up the pace, some
people forget to slow down and sort their issues one at a time. Instead, they
jump into an argument not thinking about the consequences. The next time
you get angry and ready to argue or fight, make yourself slow down, quietly
and calmly assess the situation. Then you may feel calmer when it’s time to
take action.

2. Step back.
When you get involved in a problem, a typical reaction is to try and jump in
and sort it. The best way of dealing with the issue could be to step back and
think about what’s going on. Don’t rush to respond in an aggressive way as
this can raise tensions or provoke an offensive response. Listen to others, let
them have their say and try to understand everyone’s point of view before
taking your turn to offer an opinion.

3. Take a break.
There are times when stepping back may not be enough. Stress can fuel
other people’s feelings to create a confusing situation. This would be the
correct time to suggest that the group, or clients involved, take a break.
Depending on the size of the problem and the time left for discussion, the
break could last just five minutes to cool everyone down, or the meeting may
need to be rescheduled, by which time everyone should be in better control of
their mood and will have had time to think about the problem at hand.

4. Rewind the situation.


When you start feeling uptight think back on what led you to this situation, was
it something a person said? Was it a past problem triggered by a current
problem? Give yourself time ask yourself why you feel upset and what you
can do to sort the issue in the most effective and appropriate way. You may
have to rerun the scenario several times to find out why it impacted you
negatively and fueled your rage. This can help avoid a similar anger reaction
in the future.

5. Breathe deeply.
Stop and take several deep breaths, releasing them slowly. Sometimes a
physical break can be helpful, too. Breathing deeply and slowly can lower
blood pressure and focusing on your breathing moves your thoughts away
from what is making you angry. If there are other people around you, do this
inconspicuously or excuse yourself for a short time.

6. Walk about.
Walk around the block to work off anger rather than take it out on someone,
walk the dog, or make a coffee. Your anger will be reduced in response to the
energy and attention required to move around. If you can get in the habit of
taking 30-minute walks five times a week, your overall state of mind will
improve and you could experience fewer, less intense bouts of anger. As
always, check with your doctor before beginning a new level of exercise or
activity.

7. Talk to a friend.
You can do this by phone, letter, or email (not on an employer’s computer), or
have coffee to share your emotions. If no-one is around write your negative
thoughts on paper. Simply getting them out in words or writing can make you
feel a whole lot better, even if the problem remains unsolved. Be ready to
listen to others vent on occasion, too, which not only helps them but can put
your troubles into perspective.

8. Listen first, and then speak.


We have two ears and one mouth for a reason—to listen twice as much as we
speak. When you begin getting angry at someone, take time to listen to what
they have to say. Make sure you understand their point of view. In fact, use
active listening techniques; repeat back what they say to make sure you get
the point. Only then, when you have processed that information and reined in
your emotions, should you offer a reply. Listening skills play a significant role
in adult anger management.

10. Smile.
That’s right—just smile. Try it now and hold it for five seconds. It’s kind of hard
to stay upset, isn’t it? Smiling is one of the best and most affordable anger
management tips because you can do it anytime, almost anywhere. In return,
you will feel better for helping someone else feel good. The next time you get
angry; try a friendly smile of understanding, appreciation, or patience as you
listen to the other side of the story. Give a real smile—not a sarcastic or
pretend grin. You will be surprised how easy it is to stop being mad and get
into a better mood.

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