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Anger Management Tips That Actually Work: How to Regain Control
Everyone experiences anger. If it happens too frequently, or you continue to express it in unhealthy ways, it may be time to learn about anger management. Here are a few tips to get you started.
Board-certified psychiatric nurse practitioner Bosede Iwuamadi, DNP, PMHNP at Newstone Behavioral Health in Garland, Texas, helps you identify triggers and build strategies via telemental health to control your anger response.
What happens when you get angry?
Anger, a frequently experienced, often misunderstood emotion, prepares you to fight. Whether its cause is justified or not, it can wreak havoc on your body, mind, and relationships.
Anger sparks your sympathetic nervous system to react based upon:
- A specific trigger event
- Your psychological makeup
- Your appraisal of the situation
Our team uses a variety of methods to help you learn how to release these fight-or-flight feelings in healthier ways.
Tips to tame your anger
There’s no way to remove this emotion from your life completely. The secret is learning to control these beastly feelings before they gain control.
Dr. Iwuamadi suggests the following anger management guidelines:
Tip 1: Take a timeout to diffuse your feelings before expressing rage.
Tip 2: Release stress through exercise before or after you feel angry.
Tip 3: Think before speaking so you don’t say something you’ll regret.
Tip 4: Practice meditation, mindfulness, or yoga to keep your emotions on an even keel.
Tip 5: Show respect to one another, especially when angry.
Tip 6: Diffuse a problematic situation with humor, not sarcasm.
Perhaps most importantly, seek help if your anger continually feels out of control.
How anger interferes with your relationships
If you frequently experience angry outbursts, you and your relationships pay a price, mentally and physically, leading to:
- High blood pressure
- Weakened immune system
- Heart issues
- Strained relationships
- Depression
- Anxiety
How to manage your anger
You can play an active role in modifying your anger response by:
- Maintaining a diary to recognize emotional patterns and triggers
- Reframing negative thoughts into more rational ones
- Practicing deep breathing to counteract fight-or-flight feelings
- Developing empathy by actively listening to your partner and others
- Medication (s)
We help you identify your emotional responses and gain coping skills to diffuse your anger before it becomes overpowering.
Display your anger in healthier ways
To release your anger more constructively, it’s important to:
- Understand your emotional triggers
- Better communicate your feelings
- Learn how to get your needs met without lashing out
Anger releases adrenaline that causes your muscles to tense and your heart rate to increase. When uncontrolled, it may overtake your ability to think and act clearly.
Dr. Iwuamadi teaches you how to express your anger assertively rather than aggressively. If you or a loved one would like to learn more about anger management or other mental health issues via telemedicine, contact us at Newstone Behavioral Health in Garland, Texas, to schedule an appointment today.