How to control anger outbursts
Anger is quite natural; usually, the sound of human emotion. But when it gets out of hand and becomes devastating, it can lead to issues – problems at work, in your personality relationships, and the total standard of your life.
Anger can make you feel that you are at the mercy of unstable and powerful emotion. It is associated with physiological and biological changes. Anger outbursts are sudden or rapid change uncontrollable rage of emotions.
These explosive outbursts may begin without warning. They may also seem out of proportion to what caused the incident.
It only becomes a serious problem when it gets out of control and harmful to you or those around you. These can happen when:
- you regularly display your anger through inappropriate or destructive behaviour.
- Your rage has a damaging effect on your overall mental and physical health.
- Anger becomes your significant expression, inhibiting your ability to feel other emotions.
- You have not evolved healthy methods of venting your anger.
Symptoms of anger outbursts
- Irritation
- Frustration
- Increased power
- Rolling ideas
- Shivering
- Rapid heartbeat
- Chest constriction
Causes of anger outbursts
- Frustrating events
- Personal issues that cause severe distress or reflection
- Recollections of traumatic or frenzied experiences.
- A physical or psychological suffering.
- Environmental factors, such as uncomfortable temperatures.
- Feelings that goals are unattainable.
- Personal resentment due to unfair treatment, insults, rejection, etc.
- Alcohol abuse.
- Underlying medical condition.
How to control anger outburst
1. Consider before you speak.
In the heat of a passion of rage, it’s easy to say things you’ll regret afterwards. Use a few minutes to collect your thoughts before saying anything and letting others involved in the situation do the same.
2. Decide on the potential for solutions
Instead of concentrating on making you so angry, work toward a solution to the current situation.
3. Make use of humour to relieve tension
When things get strained, being humorous and enthusiastic can help you lighten the mood, resolve differences, rethink the issues, and keep things in perspective
4. Get physical activity
Physical activity can help lessen the stress that can cause you to become angry. If you sense your anger rising, go for a quick walk or jog or spend some time doing other fun physical activities.
5. Be attentive to the warning signs of your anger
Though you may feel like you’re just exploding with anger without warning, there are physical warning signs in your body. You are aware of your symptoms that your temper is beginning to boil; additional approval you to take steps to handle your anger before it gets out of control.
6. Try practising some relaxation techniques.
When your temper explodes, use relaxation skills. Practice some deep breathing exercises, imagine a relaxing scene or You can also listen to music or do some yoga postures, whatever you need to foster relaxation.
7. Make time out
Give yourself short periods during the day that tend to be stressful. A few minutes of quiet time can help you better prepare for what lies ahead without getting annoyed or angry.
8. Find out if you need professional assistance
And suppose despite putting all these previous to control your anger burst control techniques into practice, your anger is still out of control. In that case, you need more help by seeing a Therapist or attend anger management classes.
