Anger management therapy is one of the new ways in which escalating anger is controlled, which can destroy a person’s life and cost him a lot of losses.
Anger is a natural thing for all people, but when the feeling of anger inside you takes the place of all other feelings, and affects your physical and mental health, you must begin to solve this problem and learn how to maintain your calm nerves.
What is anger management?
Anger management is the way we deal with situations that make us angry. It is a form of behavioral therapy, sometimes called talk therapy. It can be done by the individual in individual counseling or in a group. In anger management, you learn to develop your skills and know the correct way to deal with negative feelings, such as knowing what makes you angry? How do you express it? What skills help you solve problems? How do you communicate with others better? How do you reach the relaxation stage?
But first you must realize that you are not alone, and that there are millions around the world suffering from the same problem as you. Anger is one of the common problems in the world today, and therefore there is no shame in seeking treatment and help.
Anger is nothing but an emotional reaction to certain situations that motivate you to react. In anger, the nervous system is stimulated in order to take a violent response, which may be fighting, screaming, or other violent behavior.
The feeling of anger also affects your body, as it fills your body with stress hormones. It also causes more blood to be pumped into your muscles, and increases your heart rate and the speed of your breathing. All of this may expose you to major medical risks, the most important of which are high blood pressure, headaches, heart disease, and even Some skin diseases and digestive problems.
On the social side, anger can put you in very bad situations. Anger may cost you your relationships with family and friends, and it may give you a bad impression in the workplace, and it may even cause others to take advantage of your quick anger in order to cause you to make a mistake.
Anger is a useful emotion, but when you feel too angry, it affects your job, your relationships, and your entire future. This is why you need anger management therapy, because through it you will be able to understand what makes you angry, how intense your anger is, how your body senses anger, and of course It will help you change the way you think in all situations, and will make you deal with your negative feelings or exaggerated feelings in a better way.
You will learn how to change your point of view and replace the negative sentences you repeat in your mind with positive ones. You will also learn how to relax and deal better with the whole world around you.
How to overcome anger?
The first way to overcome anger is to realize that you are angry, and that you are able to calm yourself down. Once you discover this, you will be open to methods that can help you overcome anger. There are many ways that can effectively help you overcome anger, including:
1- Breathe slowly; Since exhaling is longer than inhaling and relaxing while exhaling, naturally a person automatically inhales more than he exhales during anger, so when you prolong the exhalation time, you will trick your body and you will reach calm faster, and you will also think more clearly.
2- Exercise; Sports in general help reduce stress levels and help you reach a stage of relaxation. Whatever sports activity you practice, your stress rates will decrease, so you should make sports an essential part of your day, to get rid of discomfort and anger.
3- Self-care; Get regular periods for yourself to relax, get enough sleep, stay away from alcohol and drugs, and take better care of your health.
4- Creativity; Creative activities such as writing, music, drawing, or dancing all relieve stress and feelings of anger.
5- Discuss feelings; Whether it’s with a close friend, an understanding family member, or a personal therapist, it can help you look at things differently and help you get rid of angry thoughts.
6- Positive conversations; Here we do not mean talking to others, but rather talking to yourself, Avoid negative sentences and replace them with motivating, supportive and positive sentences. This will help you have compassion for yourself and appreciate yourself better.
7- Reading about anger; Reading about anger and understanding its dimensions, causes and effects can help you avoid it, and it can help you understand the justifications for your anger, especially if it is due to reasons dating back to childhood or to situations that you yourself did not pay attention to and that led to the anger you feel.
8- Ask for help; There is no problem at all in seeking help from specialists, whether for individual therapy or group therapy. Help in dealing with anger can save you the need to visit a cardiologist or treat your blood pressure, so do not hesitate to ask for help.
Anger management programs
There are many anger management programs available at the present time, whether individual programs or work programs in small groups. The duration of anger management programs ranges from one to two days and may sometimes reach more than two months, depending on your response to support and advice.
Anger management exercises
As we previously mentioned, angry outbursts can cause you a lot of losses, whether on the level of relationships and people, or on the level of your health, so you should follow some of the following exercises that will significantly help you control your anger:
First: Breathe deeply, as rapid breathing is the first sign of stress to which your body is exposed. Therefore, breathing deeply will help you regain control of yourself and calm the tension in your body’s muscles. All you have to do is breathe slowly using your mouth and nose together, and repeat until Reach calm.
Second: Visualize yourself calm Have you heard the saying, “Fake it until it happens?” Well, the same thing with anger. You need to imagine a comfortable place, a place that helps you reduce your anger. All you have to do is recall in your mind a calm and comfortable place in your memory, close your eyes for a moment, and let your imagination take control. Try to focus on the shape of the place and the details of what is happening around you, the sounds, the smells, and think about how comfortable and satisfied you feel in this place.
Third: Move, make any change, no matter how simple. Modify the way you sit, change the chair you are sitting on. Movement in general is good for the body, and exercising, as we previously mentioned, reduces stress, and therefore to quickly control your anger, try walking, running, or riding a bike. Or any form of physical activity while feeling angry.
Fourth: Stay away from the triggers. There are some recurring things that trigger feelings of anger, such as not finding a suitable place to park your car, or walking in the morning traffic. Once you know this trigger, change it. Replace your method of transportation with public transportation instead of the car. Try walking or using Bike, change your approach and stay away from the triggers of your anger, and you will find that your response to everything has become better.
Fifth: Count to 100 before you respond. This exercise helps you distract your mind from the hurtful responses that you have accumulated in your mind, and will make you significantly calmer. You may find at the end of the counting journey that you do not need to respond at all. Delaying in responding in this way will change your vision of the situation. In general, balanced and rational.
Sixth: Do not rotate in the same circles; Avoid those who provoke anger, and conversations that motivate you to commit foolish things. Try to look at the positive part in people and situations, and if you are unable to do so, avoid situations and people that bother you.
Seventh: Listen to your body; When you feel angry, your body will begin to give you signs of what you are about to do. These warning signs, if you pay attention to them, will enable you to avoid situations and things that arouse your anger, and thus you will stay away from them before they turn into harmful anger.
The process of anger management is a process that varies in duration from one person to another, in which you need the opinion of a specialist psychiatrist, who will help you find the appropriate plan for treatment, based on knowing yourself better, by knowing the causes of your anger, and how to deal with them better.
Remember that anger is a common and useful emotion that everyone has, but when anger turns into violence and causes you losses and problems, you must act immediately in order to save yourself, your relationships, and your future.