Anger Management: Keeping Your Calm
A wide variety of emotions drives humans. These emotions can be short-lived or long-lasting. When overlooked, one particular emotion can get out of hand, and it can be really challenging to deal with. One of these feelings is "anger."
WHAT IS ANGER?
Anger is a natural response of our brain when presented with threats, hurt, or provoked. It can be just a flash of ire or an enduring fury towards a person or event. In some cases, it can be so intense and difficult to control that it leads to aggression. This kind of anger can ruin careers, relationships, or even lives.
Sometimes, channeling anger can help you become productive. Anger can motivate you to become better. However, when you direct anger towards another instead of determining its source, it can complicate things. It’s vital to trace the roots, so you can respond appropriately to alleviate misplaced anger. That’s why researchers coined the term "Anger Management."
WHAT IS ANGER MANAGEMENT?
Anger has its build-up. It manifests through your behavior. That’s why it’s important to watch out and recognize the signs. It isn’t about restraining yourself or holding it in. Anger management is about learning how to express your anger in a healthy and non-destructive way.
People who frequently struggle with anger can also suffer mental health problems. Anger doesn’t just affect you mentally but also physically. Unresolved anger can cause injury, jail-time, or even death.
Although resources for anger management are available, consulting a mental health professional helps a lot.
SIGNS IF YOU NEED TO UNDERGO ANGER MANAGEMENT
Anger management allows you to be aware of your anger and how you express it. The following are signs that tell you if you need to undergo anger management assessment:
- Always feeling the need to suppress your anger
- Dwelling on the negatives
- Feeling irritable or impatient
- Feeling hostile
- Being involved in arguments that increase frustrations
- Giving violent threats and acting on it
- Having wild and aggressive behavior
- Dodging certain situations that might trigger outbursts, usually because of anxiety or depression
- Having fits of anger that leads you to damage things, property, or people
- Fleeing or walking out of situations that trigger anger
WHAT DO YOU LEARN DURING ANGER MANAGEMENT TRAINING?
The training's objective is to teach you to:
- Identify triggers that make you easily angry
- Respond non-aggressively to situations that typically make you angry
- Acquire skills that you can apply to avoid getting triggered
- Be aware whenever you fail to think logically and fix the way you perceive things
- Use relaxation skills to calm yourself down
- Be assertive in expressing how you feel and what you need during outbursts
- Channel your energy into looking for solutions rather than dwelling in anger
- Practice effective communication to freely express how you feel to calm yourself and focus on resolving the issue
- Find a stable and healthy support group
THE ANGER MANAGEMENT PROCESS
Anger management involves different areas and processes. When combined, these help you manage your anger. It eventually boosts your quality of life. The following are processes you'll be tackling once you undergo anger management training:
- Therapy : it helps you identify your triggers and learn new healthy coping skills. Although your main focus is to manage anger, you will be exploring why you feel anger and what triggers you. This will lead to an entire mental health assessment.
Related: Do I Need Therapy?
- Relaxation Techniques : this anger management process helps you to eliminate sudden outbursts. You learn temporary but helpful techniques that can calm you down.
Related: 5 Ways To Calm Down
- Exercise : studies show that engaging in physical activities help regulate mood, sleep, and appetite. This is why anger management encourages you to involve exercise as part of your process.
- Controlling Substance Use : substances like alcohol, caffeine, and drugs can fuel distress. Lack of self-restraint can cause you to have anger outbursts. This process educates you about Substance Use and the risks of excessive use.
Related: Substance Use Disorder: What is it?
- Safety Plan : anger can be inflicted on others or yourself. Self-harm is a form of angry outbursts directed at oneself. When you're managing your anger, this process helps you set a plan that can make you safe. Suicide hotlines, immediate support, and other mental health services are taught in this process.
Related: When The Answer Seems To Be Suicide, IT'S NOT
- Social Support : learning to identify 'good' company is part of the process. In anger management, you will be taught to express your feelings and communicate with other people.
- Support Groups: part of anger management is for you to learn where you can find support.
- Learning about other resources: anger management classes online or offline are available. When you're trying to manage anger, you're also taught to be assertive. This means you must initiate finding resources. Online anger management materials and resources are available. Mental health services are available as well.
Being able to identify the signs and the purpose of anger management can help you actively engage in the process. It's beneficial when you're actively engaging in managing your anger. It will make you feel in control of your emotions. When you're able to manage your anger, you'll come out victorious.