Anger Management: Unlocking a Happier You
From mild frustration to full blown rage, we all experience it at some point or another. Anger is a natural feeling and managing it is important for emotional, psychological and physical wellbeing. When difficulties with anger management occur, anger begins to have significantly negative impacts on an individual’s life including work, personal wellbeing as well as relationships with friends, partners and families.
A large proportion of anger management issues stem from childhood experiences. Traumatic or adverse childhood experiences, exposure to domestic violence, as well as other childhood memories can lead to the development of anger and anger management issues in adulthood.
Additionally, children tend to model and adopt the behaviors of their families and close adults around them. Growing up in a family where anger is the usual way of communicating with others is not helpful. Many relationships suffer when one partner or both try to resolve issues with angry outbursts at each other. Often many of these relationships break up and in the next relationship the angry partner continues the same destructive pattern.
How do you fix your anger management issues?
It’s crucial to address and manage these emotions in a constructive, healthy manner. From breathing techniques to seeking professional help, this guide will take you through the comprehensive process of addressing and managing anger issues effectively.
Step 1: Understand the Triggers
The first step towards anger management is to identify what triggers these emotions. Triggers can be situations, environments, or even particular people. Take time to reflect on your past anger outbursts and see if there’s a pattern.
Step 2: Develop Self-Awareness
Mindfulness can help you become more self-aware of your emotional state. Engage in meditation techniques that focus on breathing and bodily sensations. Take the time to analyze past incidents where you felt angry. Try to understand why the incident made you angry and how your response affected yourself and those around you. Self-reflection provides insights that can lead to behavioral changes.
Step 3: Control and Immediate Management
When you feel anger rising, give yourself a time-out. This can be as simple as excusing yourself from the situation or counting to ten. Incorporate relaxation techniques into your daily routine. Progressive muscle relaxation, deep breathing, and visualization can help lower your overall stress levels and make you less prone to anger.
Step 4: Consider Anger Management Counselling
If you find that your anger issues are significantly impacting your life, relationships, or career, it may be time to consider professional help. Anger management counselling can provide you with tools and strategies to address your issues. There are various approaches therapists may use, including Cognitive Behavioural Therapy (CBT) and Heart Coherence Training.
Step 5: Be Consistent and Patient
Once you’ve identified your triggers and developed strategies to manage your anger, create a plan and stick to it. Be consistent in implementing your anger management techniques. It takes time and effort to rewire your responses, so don’t give up.
With over thirty years’ experience Margaret McDonald can teach you ways to control your anger and to learn different ways to communicate with others without anger. Please don’t hesitate to phone our office on 3862 8833 or email reception@mmcdonald.com.au.
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