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As a human, we possess many emotions. Anger is one of the most common emotions that humans have. It is healthy and normal but gets disastrous when flared up. When your anger is out of your control, it’s a  wake-up call for you. Chronic anger is a terrifying thing that can cause those around you to be fearful, and distant. Seeking therapy is essential, but there are some small effective life changes you can make to have anger management over yourself.

Ways to control your anger through anger management therapy

There are several effective ways available to control your anger. Among all, anger management therapy is the most effective and reliable solution. What makes anger so difficult to control is that it creeps up on a person. No one voluntarily signs up to be angry all their life! There is usually an underlying issue, concern, or mental health illness that the individual is unaware of. Anger outbursts effect the entire family, and they can cause the people around you to become fearful of their well being. Also, many anger fits occur during a blackout phase; the person who is having the fit may not be aware that they are out of control. These factors have broken up many homes, and seeking family counseling is a tool that has helped piece together families which are in need of a better support system. Listed below are some simple, free, and effective ways to control anger in the short term, as well as over time.

 1. Counting:

Believe it or not, but one of the easiest ways to control your anger is by counting.  If your anger is flaring up, it is suggested to start counting from 1-10. The time you spend in counting will give you some moments to cool down, as well as distract you from the present anger you feel. This tactic has worked over centuries and throughout different countries. Counting uses breathing and meditation, but you have to want to calm down. So, next time when your anger becomes out of controlstart counting.

2.  Breathe slowly:

Like counting, and many times in harmony with counting, breathing works to take your anger’s temperature down. When your anger is going out of your control, it is suggested to breathe slowly. By doing so, you will be able to calm down instantly and effectively. Slow breathing also helps you understand and think in a better way because it allows you to take into account the different perspectives of your surrounding, allowing you to see if your anger is out of place.

3. Regular exercise:

Doing exercise on a daily basis not just provides you a healthy body, but is an effective way to shape your mental health too. As far as the anger management therapy is concerned, exercising can actually take your anger away. In fact, you can add yoga, running, cycling, walking, meditation, and swimming in your routine to get rid of anger and irritation. When you exercise, endorphins working in your brain and nervous system help produce a better overall mood.

4.  Proper sleep:

We all have heard that 7-8 hours’ sleep is very important for a stress-free life. But do you know that a sound sleep of adequate hours is also helpful in controlling your anger? When you have a mental illness, it is important to keep a healthy routine; sleeping consistently works to regulate a person’s daily routine. If sleep is hard to come by, avoid alcohol and overly caffeinated drinks in order to avoid restlessness.  

5. Indulge yourself in creative work:

Give sufficient time to your hobbies. If painting, singing, dancing, or writing is your hobby or passion, then you can use your hobby as a strong tool against your anger. By indulging in such activities, you can divert your mind from the stressful things towards the happier ones. Creative outlets also work to express your feelings in ways that would have otherwise been difficult. For instance, being able to draw how you feel can help communicate it with your family, rather than bottling it up.

6. Discuss your feelings:

Sometimes anger is caused by hidden or unsaid feelings. If you are facing such situations, then it is suggested to sit with your friend or any close family member to discuss your feelings or problems with them. By doing this, you will get a completely different perspective on a particular situation.

Meditation for the Month