How to deal with anger

Use a diary to write down the things that make you angry. When you write down the things that make you angry, your anger may vanish.

This can be a way for you to release your anger, as well as help you to summarize the problems that cause your anger.

Everybody has situations in which we get angry. It's important to know those, and to think about how to prevent to be in such situations. 

Frustrations and stress cause the most of our anger, so try to avoid these situations. If you cannot avoid them, reduce them to a minimum.

Try to learn that sommethimes things do not go according to our plan.

Don't get frustrated and upset when things don't end up as you expected. Commit youeself to do your best, and appreciate your effort.

Sometimes the easiest way to get rid of your anger is to talk about it. Talk about the things that bother you and express your needs. Learn to ask for the things you need, but also hear what other people have to say.

But do not talk when you are furious. Let the things calm down and then try to find the solution.

Physical activity is a great way for you to release your anger. Pick a sport you most enjoy and it will help you to release the anger you build up.

When you are physiclly active your body becomes tired, but it also clears your head from angry and negative feelings.

I'm sure your body and mind will feel wonderful after a long run.

Use humor as a defense mechanism. Think of funny thinks. Search for a funny side of the situation. Try to smile and laugh at yourself because it is hard to stay angry while smiling.

You can also watch some funny video clips, the internet is full of them. They will definitely make your day better. Here are some recommendation :

Breathing is important for your relaxation.

Follow the steps :

• Take a few slow and deep braths (exhale twice longer as you inhale);
• Breath in until your lungs is full;
• Follow your breath as it goes trough your belly first, then chest and upper chest;
• Fill your ribs expand;
• Pay attention how your ribs return when you exhale completely;
• Repeat this until you find it comfortable.

This is a very good technique, because when you get angry your breathing rate and heart rate increase. You can reverse these increases by taking deep and slow breaths.

But if you want this technique to work, you must stay persistent and practice this daily.

This is a relaxation techique. It will help you to relax and stop you from focusing on your anger.

This technique gives you the time to generate fresh solutions for your problems.

It takes only two steps :

1. Tighten and release your stressed muscles while you are slowly counting to ten;
2. Then move to another group of muscles.

After a while you should be able to go through your body in only a few minutes.

As long as you're holding a grudge against somebody, it is impossible to not be angry. And this, in turn (no matter if the grudge is justified or not) hurts you. 

Therefore, learn to forgive people who angered you. This is not always easy, but if you let go of the anger then your positive feelings will come back.

 When we're angry we usually say things that we shouldn't say and we usually regret them. And then we need to deal with those consequences.

Therefore, think carefully what you do and say in a state of anger and try not to make things (much) worse. Count till ten before you react!

Even a ten minute walk can clear your mind. Focus on your breathing and the things that surrounds you.

In this way you will remove yourself from angry situation and relax yourself.

If you like to sing this method can be perfect for you. Singing is a way to express your feelings, even the bad ones. Play the song you love, volume up and sing loud, sing it all out. You can make your own, private karaoke night.

If you like to draw, then this can be your way of anger management.

Put your feelings on the paper. This will help you to express your anger. A drawing will also help you to distract yourself from those angry feelings and relax you.

This technique will help you to become more conscious of your anger.

With anger meditation you will become more at peace with your feelings, even if those feelings aren't very peaceful.

Here are the steps : 

1. Forget about the content of anger, just focus on the feeling of anger;
2. Anger has a physical expression in your body, focus on that spot of your body, feel the anger;
3. Inhale; Bring your breath to meet your angry feeling. While you keep doing this, there will be less and less separation between your breathing and anger;
4. Continue doing this until you become more stable of your anger. You will handle it better than.

If you want to learn more about it, there are a lot websites that can be helpful, for example Onemomentmeditation.

Adolescence is a very difficult period of life, for your child and for you as a parent. In this period, they seem more angry than ever, and everything you do seems as an anger trigger for your teenager.

You should talk with your child and try to go through this period together, because it is frustrating for both parties. You need to learn how to act in those situations, and learn your child how to deal with it.

Here is something that can be helpful : Teaching Your Adolescent About Anger

Learning self-control is a process, it requires time and learning.

There are a lot great books that can learn us a lot about anger management. So try to read a book.Here's our recommendation.

Anger: Taming a Powrful Emotion

Music changes persons mood very quickly.

Play the music you love and if able dance to it.

Emotions can serve a purpose, even if that emotion is anger.

For example, when some of your child's behaviour annoys you can make your anger a healthy parental anger. Parental anger can compel you to focus on the situation that triggers the annoying behavior of your child. Try to fix the cause and there won't be the situation that makes you angry.

Sometimes you feel like you want to explode, scream out loud and destroy everything around you. And you just can't hold it inside anymore.

Instead of potentially hurting yourself or someone, simply use a punching bag or a pillow. This will help to release and express your anger. And you will not feel guilt if you hurt someone else or destroyed something valuable.

Just remember, don't do that in a harmful way!

Children also get angry, but they don't know how to deal with that anger. So you as a parent need to teach him that. Teach him that it is ok to be angry, but it's not ok to hurt other people because of that.

There are great children's books that can help you with that. Here is some recommendation.

Cool Down and Work Through Anger

Stress is the no.1 reason for being angry. Check out the solutions for stress on Solutionbay.