Mastering Your Rage: A Guide To Anger Management and a Calmer You

Admit it or not, you likely need anger management. If someone cuts you off in traffic, what’s your first instinct? Would you let it slide, or will you go into a full-blown rage from zero to 100? Bet the house; there’s a bigger chance you go for the latter without thinking about it. 

We all have moments of displaced rage, and it’ll take a lot of digging with the help of a professional to get to the roots. What we can do, however, is manage that ire towards the world and prevent it from bleeding into our daily lives. 

Suppose you’re handling your annoyances well; kudos to you. Consider yourself a modern-day stoic. But for the rest of us still finding our footing, this article should serve as a guide to better anger management. 

Your Guide to Nailing Anger Management

The tips you’re about to read are common sense. They go without saying. But if we’re honest with ourselves, we would likely fail at practicing them when the moment arises. So, consider this a much-needed reminder. 

Practice Mindfulness

No, mindfulness isn’t just the new-age mumbo-jumbo that kids today use. It’s about bringing yourself to the present moment, once and for all. And in this case, it’s having the awareness when the rage inside of you begins to rear its ugly head. 

So how does a newbie begin a mindfulness practice? Journaling would be a good start. Get yourself a cheap notebook from Amazon and express your anger on paper. 

When you start writing, use ‘I’ statements, like ‘I am enraged by this airline’s rude customer service practices.’ This way, you identify the source of your anger instead of spewing it all over the place. 

Breathe

Whether it’s getting stuck in the forest or finding yourself on the brink of blowing up because the restaurant served ranch dressing with your Buffalo wings, breathing helps clear the fog of rage. Think of it like you’re adding some coolant to an overheated engine. 

Try this: inhale deeply through your nose for four counts, hold your breath for four counts, and then exhale slowly through your mouth for a count of six or more. Repeat the process as necessary until you’ve calmed down. 

Mindfulness allows you to anticipate the flood of ire, and breathing is your action. It may take a while to master, but you’ll get there with enough practice. 

Take a Timeout

Timeouts aren’t just for toddlers gone unhinged. Adults could benefit from it more, given life’s stressors in every shape and form.  

Are you getting a bit too heated? Take a break. Go for a walk, jam to some tunes, or sit by yourself for a bit. It’s amazing what a bit of downtime can do to get that anger monster under control.

Laugh It Off

Let’s call this Level 2 in the anger management ladder. It takes a ton of practice and self-awareness to get yourself out of a fit of rage and into a state of hearty belly laughs. But that doesn’t mean it’s impossible. 

There’s always something funny in every situation. It’s probably catching a glimpse of yourself in the mirror, your face turning reddish purple, hose-like veins popping out of your temples. Now that’s a sight to behold and to laugh at. 

Sweat It Out

Endorphins are an instant anger killer. You may have woken on the wrong side of the bed, but a few rounds on the heavy bag could flip that switch before you even notice it. Even a five-mile run is known as an effective diffuser. 

Regular exercise keeps you leveled, and that’s no secret. So instead of embodying a sedentary lifestyle, get more active. If you’re that much of an angry person, join a martial arts gym and get your daily dose of healthy ego-checkings. Expect beatings, but it would be for the best. 

If you’re not into sports or working out, get a cheap drum kit and bang away. Along the way, learn some easy, catchy beats. Who knows? It could open doors to potential rock superstardom. 

Seek Professional Help

If your fuse is shorter than a candle wick, or you find yourself blowing up more often than a balloon artist at a kid’s birthday party, it might be time to get help. 

Are your angry outbursts causing problems at work, with friends, or at home? Are you always irritable or in a constant boxing match with your temper? 

Contact a professional if you’ve started worrying about your anger or if people around you seem scared or overly cautious. There’s no shame in it; it will make a difference. 

Conquer Your Anger Today

Anger’s a demanding customer, no doubt about it. But remember, it’s not the bad guy here. It’s all about how we handle it.

Practice those deep breaths, take those timeouts, and don’t forget the power of a good belly laugh. Exercise. Be mindful of your feelings and express yourself without going full Hulk mode. 

Get enough sleep, eat well, and if things get a bit too hot, don’t hesitate to ask for help. With some practice and patience, you can turn from an anger rookie to an absolute master.