Everyone gets angry. There’s no getting around that. Although it’s easy to get caught up in this type of emotion, it can be very stressful, and energy consuming. It’s not good to waste your time and energy on getting angry, especially when you’re the only one suffering from it. Most of the time anger does nothing to the person you’re angry with and it certainly does nothing for the situation you are angry about. So it’s important to take different steps on managing it when you’re dealing with any issues. When dealing with anger I’ve come up with a way to tackle it with what I like to call, the three R’s: Recognition, Release, and Relaxation.
Recognition:
Ask yourself “why do I get angry?” and begin focusing on the things that triggers it. It could be a subject, situation, or person that can get you angry. We’ve all been there. It happens to the best of us time and time again. When you stop to think about it, you’ll start to understand that it’s hurting you more than benefiting you, and therefore, it’s best to recognize your anger for what it is, and ways to avoid it being triggered. If it helps, write down some of the things that makes you angry. Write down people if you have to so you can begin focusing on ways to handle that person as best as you can.
Release:
There are many of us who like to keep things bottled up, myself included, though not intentionally. It could be one of those bad habits that sneaks up on you. Don’t bottle up your anger. That can cause even more stress than just simply being angry. Let it out. Talk about it, write it down, even give yourself a good scream if it helps. Whichever way works for you, do it. When you bottle up anger, it can cause even more frustration and anxiety. If there is a situation or person causing your anger, it’s always best to speak on it. Don’t be bullied into keeping your mouth shut when you have every right to say what you’re actually feeling. Has anyone seen the movie “Anger Management?” That’s pretty much what I’m talking about.
Talking it out can definitely benefit in releasing it so you can feel better. If your anger is so bottled up to the point where all you can do is vent, then do so. Someone who cares about you and wants you to talk things out will surely understand if you have to vent. We’ve all been there. Don’t be afraid to do it. If venting is not your style you can release your bottled up anger in other ways, such as exercise. A good pounding on the heavy bag or sparring with someone capable will benefit you in more than one way. You’ll release your anger, and you’ll be getting in shape; a win win situation.
Relaxation:
When you begin taking the proper steps to get your anger and frustration out of your system, next comes relaxation. This will help you even more in easing the stress that builds up in you. Don’t think relaxing only means sitting or laying around. Taking a walk is a good way to feel relaxed. It can give you time to think, and aide in releasing stress and anxiety. Stress and anxiety eventually takes a toll on you physically and so doing physically activities to counter it will keep you healthy as well. The last thing you want anger and frustration giving you is high blood pressure. So take the time to relax in whatever way helps you. Going for a run can do that for you also.
Be Creative:
There are other ways in which you can get a grip on your anger and frustration, especially if it begins reaching the boiling point. Going to meetings, such as anger management meetings can help. Sometimes a person’s anger needs a little more intervention. Don’t feel bad if you fall into this category. As long as you’re recognizing it and handling it, you’ll be on the right track to a newer and better you.
Keep a diary or journal. If you’re not the type to constantly want to express what you’re feeling and would rather keep it personal, begin writing in a journal. That way, you’ll be getting out your feelings as well as benefiting from your feelings staying private. I find that this benefits just as well as talking things out with someone, and is a method I use all the time.
You can also count backwards or use a squeeze ball. This might seem silly to some but it has helped when you’re trying to get a grip and control the anger and frustration that comes along with any situation. If you want, you can maneuver your focus on what made you angry to something that eases your anger. This can be difficult at first, but with practice, it’ll seem like second nature. Meditation can help you with that method.
Extra Tip:
In the heat of anger, be careful not to do or say anything that you might regret later on. Saying or doing something in the heat of anger can cause irreparable damage. You should never act on something you’ll regret during a moment that you can learn how to control. So always be careful.
