Struggling to manage with Anger

 

Understand Anger. 

When we think of anger, we often picture someone biting our heads off — and it feels really scary. But strangely, for the person letting it out, it can feel healthy. Still, no one should feel responsible for or blame someone else's emotions.

Have you ever felt like there’s a bubble inside you, just waiting to burst? Knowing when, where, and how to release that pressure is tough. I know I’ve had loads of moments like that. Without thinking, I sometimes blame myself for letting it out on the wrong person, at the wrong place, or at the wrong time.

Even though Anger is a normal emotion, if not managed, it can spoil friendships, relationships, and more. At the time we are going through things that are bothering us, it is too easy to let off stream unaware of the safety of others around us.

 There are all sorts of extremes of behavior. A lot of us are aware that there are different types of Anger, but maybe a lot of us do not know what types of Anger, for example.

·       Assertive anger, when someone is feeling frustrated.

·       Behavior: Anger, aggressive and physical, breaking objects, and assaulting others.

·       Chronic Anger, frustration, and dramatic outbursts.

·       Judgmental Anger is a reaction to the perceived injustice of someone’s shortcomings

·       Passive–aggressive anger, avoiding confrontation, and expressing anger, is indirect sarcasm, silent treatment procrastination.  

·       Volatile Anger is explosive and unpredictable that spinning out of control.

·       Overwhelmed Anger tantrums, meltdowns, outbursts, and extreme stress. 

So, how are we supposed to manage that emotion without hurting others, while still giving ourselves the space to release it?
Some options could include:

·         Cognitive Behavioral Therapy (CBT)

·         Anger management programs

·         Applied Behavior Analysis (ABA)

·         Developing coping skills

·         Learning behavior strategies

·         Emotion regulation techniques

·         Quick Anger Cool-Down Techniques

·         1. Breathe Deeply
Take slow, deep breaths. Try breathing in for a count of 4, holding for 4, and breathing out for 4. (This is called "box breathing" and it calms your nervous system fast.)

·         2. Take a Break
If you feel anger bubbling up, excuse yourself and step away from the situation — even just going into another room for a few minutes can help.

·         3. Ground Yourself
Notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This helps pull you out of your emotions and back into the present moment.

·         4. Squeeze Something
Grab a stress ball, a pillow, or even your own hands. Squeezing and releasing can help release tension safely.

·         5. Splash Cold Water on Your Face
It might sound weird, but it resets your body's stress response almost immediately.

·         6. Use a Code Word
If you're around people you trust, agree on a "code word" that signals you need a moment to calm down, without making a big scene.

·         7. Write It Out
Grab a notebook or your phone and write everything you’re feeling — don’t worry about grammar or making sense. Just get it out.

·         8. Move Your Body
Walk around the block, do jumping jacks, dance it out — moving burns off some of the adrenaline anger creates.

 

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