How to Take Control of Anger

Most people think anger is bad and they are partially right and wrong. Anger is a valuable emotion that tells us we need to address an issue. A great balance of stored anger and released anger is right. Most people have heard that if they let their anger out it is not good for them. They are right, but you need to know how to control it and not let it interfere with their life. As you gain an understanding of the anatomy of your own anger, you will learn the key to transforming your approach to anger; self-awareness. You will become fully aware of what triggers your anger as your body reacts emotionally. There are four steps to manage your anger.

Difficulty: Easy

Instructions

1. You will learn to understand and recognize anger. First, you will learn to identify whether or not anger is a problem for you or others that interact with you. There are five components of anger episode: trigger, thoughts, feelings, anger expression, and outcome. If you break this down and explore each component then you will start to be come more self-aware.

2. You will be able to identify and prepare for anger triggers. Being aware of your emotions and the triggers will help you control how bad you blow. Physical triggers can be noticed by body language, like red face or enlarge nostril. Most people show their anger with their face well before they express it through voice. Be aware of your breathing it increases when you are angry. This is where too much anger can be a danger to your health.

3. You need to know what level of anger this is for you. Create your own personal anger scale. You should have three columns: rating 0 to 100, physical sensations and desired behaviors. This is an example of smallest anger:
   
   Ratings: 0-20
   Physical Sensations: Muscle relaxed, face feels cool, easy breathing. Desired Behavior: Need to think positive.
   
   This is an example of rage:
   Ratings: 81-100
   Physical Sensations: I find myself moving closer into the other person’s face, shouting and cursing. Face is fire red.
   Desired Behavior: Just for me to leave.

4. Identify and change thoughts that allow you to fuel the anger. This is when your thoughts are always negative or self-pity shows up throughout the day. You need to be aware of what you sound like and replace those thoughts with positive tones. Being positive is the solution to anger.