Anger Management: Ten Tips to Control Your Temperament

Anger is a normal and even healthy emotion, but it is important to face it in a positive way. Uncontrolled anger can affect both your health and your relationships.

Are you ready to control your anger? To begin, consider these 10 anger management tips.

1. Think before you speak

In a moment of anger, it is easy to say something that you will later regret. Take a few moments to sort your thoughts before saying something, and let the other people involved in the situation do the same.

2. Once you calm down, express your anger

As soon as you can think clearly, express your frustration in an assertive but not confrontational way. Communicate your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can reduce the stress that can cause you anger. If you feel your anger increases, go for a run or walk briskly, or take time to do physical activities that you enjoy.

4. Take some time to reflect

The times to reflect are not just for Kids. Take little breaks at times of the day that tend to be stressful. Some quiet moments can help you feel good prepared to handle what will happen next without getting angry or irritating.

5. Identify possible solutions

Instead of focusing on what bothered you, work to solve the problem in question. Are you crazy that your child's room is messy? Close the door. Is your partner always late for dinner? Plan to eat later or eat on your own a few times a week. Remember that anger will not solve anything and possibly make the problem worse.

6. Keep your comments in the first person

To avoid criticizing or blaming, which can only increase tension, use first-person sentences to describe the problem. Be respectful and specific. For example, you can say, "It bothered me that you got up from the table and didn't offer to help with the dishes," instead of saying, "You never help with housework."

7. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to displace positive ones, your own resentment or sense of injustice may consume you. But if you can forgive someone with whom you are angry, you could learn from the situation and strengthen your relationship with that person.

8. Use humor to relieve tension

Taking things easy can help relieve tension. Use humor to help you face what annoys you and possibly the unrealistic expectations you have about how things should be. However, avoid sarcasm, since it can hurt feelings and make things worse.

9. Practice relaxation techniques

When you feel exasperated, practice relaxation techniques. Practice deep breathing exercises, imagine a relaxing scene or repeat a word or phrase that calms you down, such as "Take it easy." You can also listen to music, write a diary or practice some yoga poses: whatever it takes to relax.

10. When should you seek help?

Learning to control anger is a challenge for anyone sometimes. Seek help for anger problems if your anger seems to be out of control, makes you do things you regret, or causes you to hurt the people around you.