How to Manage Anger

Anger is a feeling that can creep up anywhere and at any time. For many of us, it is an uncomfortable feeling making us feel out of control. Indeed, uncontrolled anger can result in adverse outcomes. People hurt and kill out of rage. Some people plot harmful outcomes for others because of anger. Feelings of anger indicate something is not going well for us. Something does not meet our expectations so we become upset.

Difficulty: Moderately Easy

Instructions

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   The first step to managing anger is to identify feelings of anger. What are some signs that we are angry; shouting, screaming, gesturing perhaps? Wide eyed responses from others can provide a clue that we are unglued. How does the body respond when we are angry; increased heart rate, sweat, rapid breathing? Could these be physical indications of anger? How about an inability to think or not being able to feel any other feelings? Learning to identify anger is an individual process. Each of us has the opportunity to learn how to identify our own feelings of anger in our own ways.

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   The second step to managing anger is to learn to identify our responses to feelings of anger. Do we become more angry when we first become angry? Are we easily angered by the anger of others? Do we feel out of control when anger and are worried about our responses? If we find that we become out of control when we are anger, professional intervention may be helpful. Our goal should be to learn safe ways to respond to anger. It is important that we acknowledge when we are angry.

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   The last step to managing our anger is to select methods which permit us to acknowledge our anger but to not react to our anger. This effort may take practice and perhaps even professional intervention is helpful in some cases. Staying in the moment can help us. An affirmation or message such as 'I am angry now' can help us focus. Once acknowledged we can remind ourselves to let the feeling pass without action. Does anger serve a positive purpose? Are there cases where we can act on anger and if so, what kind of action can be accomplished. What about the possibility of battle where an enemy soldier shoots a fellow soldier. Am I justified to shoot with anger an enemy soldier? On the battlefield, anger towards an enemy may help us survive. Conversely, uncontrolled anger can diminish our judgment where our actions may puts us or others into harmful circumstances.

Tips & Warnings

• It is alright to be angry but it is not good to respond cruelly because we are angry
• If we feel angry most of the time we should take the time to find out why we are so unhappy
• Unresolved anger leads to resentment and resentment can lead to cruelty
• One cannot experience peace if anger is a constant companion
• Anger is not wrong or bad but holding on to anger can lead to wrong or bad things

[winnster]

on 6/23/2009 thanks for a great article. too much anger is not healthy.

[gahazeleyes]

on 6/14/2009 Well needed information, and nice pictures to go with your article.

[technicalbuzz]

on 6/10/2009 Great article with some very useful tips for anyone! Even people without anger management issues can be swept away by emotions... Great job! 5* and recommended!

[pridgeway]

on 5/5/2009 Rcognize, acknowledge, manage - very interesting article 5*.

[sonni57]

on 5/4/2009 Managing anger sometimes is hard thanks for the helpful article.