Quarantine life is real. No matter where you turn, your family is right there. The way they eat, the way they breath, just their mere existence makes you want to jam a fork into your own eyeball. Your mental health is at stake, and the lives of your family members are close to being at risk. All this time indoors is proving to test the limits of your mental health and you are begging for someone to help. I hear you and I feel your pain.
If you feel more than a little angry, especially lately, during quarantine, you might want to incorporate a few anger management techniques into your life. Anger can cause a whole host of challenges, from health issues, to career challenges, to even finding yourself in jail. No matter how good you look in orange, prison is not the answer.
Most people avoid relationships with someone that is frequently angry. But lately, we are all angry. Something within our mental health is about to break and something must be done about it. Hear me out on this: anger just isn’t attractive, and it drives others away, both in your personal and professional life.
Luckily, help is on the way. The following are some strategies you can practice that can help you deal with your anger in a constructive manner.
Tame your anger and feel better with these techniques:
Look to resolve your anger issues. Many of us who have been having anger management issues never even realize we are behaving aggressively. Many of us believe we are simply just being honest. Others acknowledge that they often get their way when they show a little anger. Maybe if you repeat yourself in a louder voice, they will stop nagging? Maybe if you just ignore them, they will stop talking. Guess what? Ignoring the issue or resorting to raising your voice isn’t going to improve the situation. You must resolve the miscommunication with the other person. Simply sit them down and share with them your feelings of uneasiness and frustration. Share with them that you need a time out so you can resolve your feelings. If you don’t believe that your anger is negatively impacting your life, you won’t reduce its presence in your life. Talk it out with your family member and ask them to understand where you’re coming from.
Be more accepting of others. What makes us angry? Generally, it’s when others don’t behave the way we think they should. Perhaps you’re being unreasonable. There are a lot of ways to view the world other than your own. Be willing to accept other perspectives, value systems, and ways of doing things.
Avoid making assumptions. Those that are chronically angry tend to assume hostile motives by those who are making them angry. Do you really know why someone did something? In most cases, you can’t know. So why assume their motive is the most unappealing option you can imagine? Put off judging the motivations of others until you have actual proof. Assume innocence until you have information to the contrary. It’s not easy to know exactly why someone did or said something. Perhaps you could ask them!
Take a five-minute break before responding in anger. In kindergarten, we call this a time out. Grownups forget to take time-outs. The problem is once you’re angry, you don’t think very clearly. If you’re going to respond in a hostile manner, it’s best to take the next step when you’re calm. Science has shown that the ability to think rationally is compromised when you’re feeling strong emotions. You’re acting more from instinct than intellect when you’re angry.
Exercise. There are many studies that have shown that exercise is helpful in boosting your mood, and it doesn’t take a lot of exercise. Just five to 10 minutes can be enough to see a benefit. A short jog can take the edge off your anger. A brisk walk to clear the air makes a world of difference. Make exercise a daily routine and notice how it positively affects your anger.
Use relaxation techniques. Deep breathing, meditation, and music that soothes you can all help. So can a warm bath, aromatherapy, and spending time doing hobbies that you enjoy. Try a variety of techniques and stick with the ones that work best for you. It’s best to make a habit of using relaxation throughout the day, not just when you’re feeling angry. Prevention can be the best cure.
Reduce the amount of stress in your life. Stress puts you closer to the threshold of anger. Think about everything in your life that causes you stress. What changes can you make to reduce that stress? Maybe taking inventory of the areas which make you unhappy. Possibly causing a positive shift in those areas will help ease the feelings of anger and/or resentment.
If you’re still having trouble controlling your anger, professional help is available. Anger management issues are common and some mental health professionals specialize in helping those that can’t control their anger. Help from an expert can be more effective than trying to deal with this issue on your own.
Anger is a common emotion, but most people don’t feel anger to any great degree on a regular basis. If you have difficulty making it through the day without boiling over at least once, it may be time to gain control over your anger issues.
Chronic stress and feelings of anger can be very damaging to relationships, your health, and your career.
Manage your anger effectively. Take control over this negative emotion and you’ll benefit in more ways than you can imagine!
Think about the following tips. It just may keep you from strangling those you love.
Wash your hands. Stay home. Be safe.
Love, Coach Michaela
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