Anger is a common raw emotion that everyone experiences at some point in their lives. It is triggered because of a specific circumstance – someone treating you poorly, too much to deal with, smallest actual or even perceived transgression. It can be due to feelings of jealousy, entitlement or the lack of desire to behave in a way a person should.
Many anger issues are nonsensical outbursts where the individual is perfectly capable but unwilling to control them. Here’s how you can deal with angry outbursts and mood swings.
Recognise and Retreat
When you're up against something that bring out your anger or explode your senses, it is better to step away for as long as you can. Take some time to yourself or move to something else. You can make a visit to the restroom at that moment or try breathing exercises to make things normal. Another popular technique is to count till 10 when you’re angry; make that 100 when you’re very angry.
Understand Your Emotions
Frustration, hurt and fear are the three emotions that lead to angry outbursts. You need to learn to balance your emotions to get to the source of your anger. To prevent future angry outbursts, be honest with yourself and others about your feelings.
Think Twice about It
Ambrose Bierce had aptly said “Speak when you are angry and you will make the best speech you will ever regret.” If you often deal with anger issues or find it difficult to control your anger, you need to change your thought process. Before you react to something, give it a second thought. You shouldn’t think of the worst and jump to the conclusion straight away. Re-frame your thinking; making it rational than dramatic and exaggerated.
Learn a few Relaxation Techniques
Anger outbursts tend to frustrate and stress you out. In such circumstances, you need to relax your mind and body. It is easier to bring your senses to normal when you know yoga, meditation or other breathing techniques. When you feel that you are getting angry, resort to these. Relaxation techniques will distract you from the negative situation and help you get back to the positive mindset.
Try Mood Boosting Foods
Enjoying a bit of chocolate can be a quick-fix for a sensitive anger outburst. If your mood isn’t what you'd like it to be, you can take a bite of your favourite fruit. Similarly, sipping a cup of chamomile tea helps alleviate stress and anxiety.
Keep Body in Good Condition
Healthy lifestyle choices such as an exercise routine contribute towards inhibiting your body's natural tendency toward anger. If your body in not in a good position, it can make you feel sick and irritable. Also, make sure that you get about six to eight hours of a good night’s sleep.
If things are going haywire despite your efforts of anger management and anger issues are causing severe problems in your life, you should consider seeking help. If you ignore anger issues or fluctuations in mood, you may develop a serious mental illness over time. See a doctor or therapist to figure the way out.
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