Have you ever seen the man or woman having road rage and thought “he needs Anger management”? Anger is a normal human emotion that can be easily controlled by most people. Some peoples are not able to freely control this emotion. Sadly, anger because an untamable beast if care is not taking. It can rain destruction on the life of the individual and their loved ones. Anger management groups help teach skills on how to control this emotion. This group does not teach you how to suppress your anger as many may believe. This does not work because a suppressed anger can also be very dangerous. Anger management groups aim to promote the understanding of the message and also to be able to express this emotion more healthily. This takes a lot of work, time and patience but is very effective. Healthy anger management skills help the individual to build better relationships be it personally, socially or professionally. It can also assist the individual in achieving their goals, reduce their risks of physical and mental problems related to anger and thereby lead a healthier and happier life.
There are some steps to aid in the management or control of anger:
1) Think before you speak or act: This is a very important step because it causes the individual to stop and pause for a moment. This also gives other involved individuals a chance to do the same. Think about why you are angry. What is your body trying to tell you? Are you overreacting? Will I regret my actions tomorrow? This will help you process and manage your anger. Some people also
2) Take time off /count to ten: As before this step helps you to take a pause and think before taking any action. Giving yourself the short break to collect your thought will help you to better manage your anger. Once you have calmed down express your feeling in an assertive and nonviolent way.
3) Find solutions: Instead of getting angry and feeling overwhelmed, use that energy to find solutions to your problem.
4) Stay with “I” statements: This is a good way to reduce tension when angry at a person. It reduces blame and criticism. For example, instead of “You never take care of your son”, say, “I am upset that you made plans with your friends this weekend instead of taking our son to the park”.
5) Do not hold a grudge: having a forgiven heart can help you reduce your anger.
6) Use relaxation skills: Exercises such as counting to ten, deep breathing, yoga, imagination, repeat learned calming word can help reduce your stress and diffuses tension.
7) Physical activity: Going for a brief walk, or run or other activities has been shown to reduce stress and diffuses anger.
If you feel like your anger is starting to control you please seek professional help. Controlling anger is not easy and getting the extra help may help you. Uncontrolled anger can lead to you doing things that you regret and may deeply hurt the people you the most.
Mayoclinc (2018). Anger management: 10 tips to tame your temper. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434
Segal, J.& Smith, M., (2019). Anger Management. Retrieved from https://www.helpguide.org/articles/relationships-communication/anger-management.htm