Anger unlike many beliefs is actually a normal emotion to have. We all feel it at some point because tough situations are a part of our lives but this anger can be used as a motivating and positive emotion. But when that emotion becomes uncontrollable is when it becomes a liability. Anger management is the art of controlling and learning to tame these emotions in a way it will limit its effect on you and others. So how do you turn off the stove when the temperature is about reach its boiling point?
Suppression
Suppression of anger is a unique methodology. When used in the right way it can help in converting your anger into a positive and constructive emotion. This can be implemented by stopping the anger emotion and then concentrating on any other positive idea and focusing on that idea to build something productive. The danger is if this response is not expressed in an outward manner and instead is bottled up inside. An inward turned anger can cause hypertension, high blood pressure, or depression.
Relaxation
This is probably the most common and the most emphasized upon method of anger management. The most popular relaxation technique is breathing exercises. The strategies to be followed are taking long deep breaths and focusing on your breathing, or progressively working around your body and relaxing your muscles as you go. You can also try repeating a phrase during your breathing exercise like “relax” or “take it easy”.
Another form of relaxation is visualization. Use imagery to visualize a relaxing experience, from either your memory or your imagination. There is concept known as guided imagery which can also be used to relax and reduce stress. It’s virtually as easy as indulging in a vivid daydream and, with practice, this technique can help you to better access your inner conscious.
Cognitive restructuring
Cognitive restructuring means changing the way you think. Basically when you feel angry you try to reconstruct and change the formation of thoughts and sentences that will come out of your mouth. For example when something goes wrong instead of saying “Everything’s ruined” try and rephrase it to “This is frustrating, but it’s not the end of the world”. One aspect of this methodology is using logic to rationalize your anger. When something upsets you take a moment think about the implications your reaction might have and try and logically interpret the situation as something that won’t have much of an impact on your day. Remind yourself that getting angry is not going to fix anything, that it won’t make you feel better
Cognitive behavioral therapy (CBT)
Cognitive-behaviour therapy is a form of treatment that focuses on alleviating current symptoms by addressing current causes of the problem(s). Specifically it is based on the theory that emotional problems are the result of the combination of situations and human beings beliefs about these events. CBT is focused on performing a complete psychological assessment using diagnostic tests to measure anxiety, depression, self esteem levels and their personality type. An anger test is used to understand the specific areas that trigger anger responses and an individual diagnosis and then will produce a final set of conclusions consisting of the type of treatment to be undertaken.
The importance of anger is that it is a natural and healthy emotion and not be thought of as a mental illness and with the right tools and techniques can be channeled to form a positive asset. So the next time you find yourself between a rock and a hard place remember you always the compass of your mind to guide you back to tranquility.