Anger is a perfectly normal human emotion. We all feel angry from time to time and usually handle it appropriately. Sometimes, however, we may say or do things that we later regret. 

 

The term ‘Anger management’ describes the skills you use to recognise when you, or someone else, is becoming angry and deal with the situation in an appropriate, healthy and positive way.

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Anger Management Consists of:

• Recognising the triggers for anger as early as possible,

• Expressing these feelings and frustrations in a cool, calm

       and collected way, 

• Deal with strong emotions appropriately,

• Unlearning ineffective coping mechanisms,

• Learning more positive ways to deal with the problems

       and frustrations that often lead to anger.

10 Anger Management Tips:

1. Think before you speak: it is easy to say something we regret afterward when we are angry,

2. Once you're calm, express your anger: you have time to think about what’s going on and are more likely to express your frustration in a non-confrontational way,

3. Get some exercise: physical activity helps with stress, 

4. Take a timeout: yes like we do with kids! It gives you time to calm down, 

5. Identify possible solutions: anger might make the situation worse and definitely won’t make things better, 

6. Stick with 'I' statements: this allows you to tell someone how you feel in a non-confrontational way,

7. Don't hold a grudge: often people can get overwhelmed with the bitterness and sense of injustice, when we forgive someone often we feel better within ourselves,

8. Use humour to release tension: this often lightens the situation and helps you work through what is making you angry,

9. Practice relaxation skills: different techniques work for different people. Breathing exercises, drawing, yoga, listening to music are some examples,

10. Know when to seek help: If you, or someone you know, experiences frequent anger or very strong anger (rage) then seeking help from a counsellor, may be a good idea. Especially, if anger is having a long-term negative impact on your relationships, is making you unhappy, or results in dangerous or violent behaviour.

 

If you answer yes to any of these questions then you may need professional help to manage your anger:

• Your behaviour has led to any sort of criminal or civil wrongdoing. 

• You are violent towards your partner, children or other people.

• You threaten violence to people or property.

• You have outbursts of rage which involve deliberately breaking things.

• You have constant arguments with people close to you, your spouse/partner, parents, children, colleagues or friends. 

• You feel angry frequently but bottle up the emotion.

• You think that you may need professional help with your anger.