Anger is a natural emotion and can be useful when channelized well. Sometimes anger can take a toll on us in a way that we lose our senses and hurt those around us. Some people often experience anger due to the abusive circumstances they have been put through. However, there’s no excuse for abuse, although you can be entitled to your emotions but lashing out on someone is never a solution. If you need help, there are counselling services available out there that can help you out.
Someone once said that anger is punishing ourselves for someone else’s mistake. By practicing these self-care tips, you can manage your anger and channelize it well.
Recognize your anger and emotions
Understand what triggers you, what builds up those negative emotions inside you. If you are someone who loses their temper quickly, taking some time alone can help. You can analyze the situation and your reaction to it. What triggered the anger, when it hit, how you dealt with it? Did you lash out on someone, or did you suppress it, or did you handle it maturely?
Keep a journal Journaling can help in keeping track of your feelings; you can write things down that you don’t express so the stream of anger can find its way to flow out of your system. Suppressing anger can often make it worse, either you have to handle it maturely, or you could channelize it by penning down those negative emotions.
Use more 'I' and less 'You.'
When you are angry about someone's behavior it's better to tell them respectfully and avoid accusation, let's say you were expecting your spouse to help you out tonight with doing the dishes as you have had a long day at work and somehow it didn't go the way you expected. In that case, instead of saying 'you never understand me or my wants' you could choose to say 'I am upset that you didn't help me with the dishes.' This way, you have expressed yourself without creating any conflict. Choose to be straight forward instead of blaming or being passive-aggressive.
Divert the built-up energy Activities like running, brisk walking, swimming, yoga, or playing a sport can help physically channel your energy into movement. Exercising or movement has been scientifically proven to release calming and positive chemicals in your body, which plays a huge role in calming anger.
Indulge in something creative Anger is the energy flowing furiously in your mind and body like a storm. To calm the storm, you give way to it. In this case, indulging yourself in any creative activity can help, be it painting, drawing, singing, dancing, or writing poetry. This way, you are not only healthily coping with your built up energy but creating something on your own.
Practice relaxation When you sense temper building up inside you, try deep-breathing techniques, or think about your happy place or repeat calming words to yourself like ‘take it easy,’ or ‘stay calm.’ You can even listen to calming music.
Summary These are the coping mechanisms to calm your mind and release anger. Anger can be harmful if it takes away your control, remember to pause, and not get dragged with the flow. Practice self-care every day, talk to yourself about your feelings more often, express yourself, and don’t hold grudges. If all else fails, you can seek professional help, there are counselling therapies that help you cope with anger.