Having the right tools to know how to calm down from anger can be essential for maintaining mental health and fostering healthy relationships. Although it’s a natural human emotion, manytypes of angercan be destructive when you don’t know how to manage it effectively.When you learn how to stay calm when angry with the following methods, you can express yourself effectively without letting your anger get the best of you.
Having the right tools to know how to calm down from anger can be essential for maintaining mental health and fostering healthy relationships. Although it’s a natural human emotion, manytypes of angercan be destructive when you don’t know how to manage it effectively.
When you learn how to stay calm when angry with the following methods, you can express yourself effectively without letting your anger get the best of you.
Why Do I Get Mad So Easily?Ever wondered,why am I so angry all the time? Getting mad is a natural emotion and it can happen for any number of reasons. After all, anger is an appropriate response to certain experiences. For example, you might be angry about injustice or betrayal, a fight you’ve had with a partner or friend, a misunderstanding, or when you’re disappointed. These are all normal reasons to have an angry reaction. Sometimes, though, we realize we’re mad about things that may not be that big of a deal in life’s grand scheme.“Everyone experiences anger. It is a typical response to a negative stimulus. The main idea is not to avoid it but to have the tools to calm down and avoid hurting ourselves or others.”–Talkspace therapist Cynthia Catchings, LCSW-SWhether you get mad often or it’s a rare occurrence, knowing how to calm down when angry can be a valuable skill to have in your arsenal. Learn nine easy, effective ways to calm down when angry emotions are getting the best of you.
Why Do I Get Mad So Easily?
Ever wondered,why am I so angry all the time? Getting mad is a natural emotion and it can happen for any number of reasons. After all, anger is an appropriate response to certain experiences. For example, you might be angry about injustice or betrayal, a fight you’ve had with a partner or friend, a misunderstanding, or when you’re disappointed. These are all normal reasons to have an angry reaction. Sometimes, though, we realize we’re mad about things that may not be that big of a deal in life’s grand scheme.
“Everyone experiences anger. It is a typical response to a negative stimulus. The main idea is not to avoid it but to have the tools to calm down and avoid hurting ourselves or others.”
Whether you get mad often or it’s a rare occurrence, knowing how to calm down when angry can be a valuable skill to have in your arsenal. Learn nine easy, effective ways to calm down when angry emotions are getting the best of you.
9 Practical Techniques to Calm Down From Anger
Try using the following tips and techniques if you want to know how to keep calm when angry.
1. Use breathing exercises to control your anger
Research showsthat diaphragmatic breathing triggers a relaxation response in the body which can be beneficial if you’re angry. Taking long, slow, deep breaths can help calm you down and reset your brain to get you out of the fight or flight response.
There are several powerfulbreathing exercisesthat are easy to use regardless of where you are. Try one of these breathing techniques the next time you want to calm down when you’re angry.
2. The power of visualization in calming down
Visualization is a powerful way to calm down and reset your thoughts so you can let go of your anger. You can combine visualization with deep breathing for an even more effective result.
Take a few deep breaths and close your eyes. Imagine yourself in a calm and peaceful place, completely relaxed and focused. Focus on the sights, smells, textures, and sounds of your imagined location. Go to a place that makes you happy and picture yourself there until you can feel that you’re calming down and your anger is dissipating.
3. The role of physical exercise in managing anger
Physical exercise is a great (andproven) way to manage anger and relieve tension. Frequent physical exertion can keep you feeling tranquil and resolve irritation while enhancing your overall psychological well-being.
Good exercises for anger management include:
4. The importance of taking a timeout
The next time you’re feeling angry, take a break to slow your impulsive reactions and regain control over the intense emotions you might be feeling. The “walk-away” theory works, giving you time and space to cool off before you return to a volatile situation or conversation.
It’s the easiest of the methods, too. You simply, and literally, just walk away from whatever’s angering you. Use the time to regroup and implement other techniques you’ve learned here, like deep breathing techniques or visualization.
5. How to challenge your thoughts and shift perspective
Challenging unhealthy thought patterns can help you shift your perspective and change your emotional reaction to an event, person, or circumstance. To do it, use the following tips:
6. Expressing your concerns calmly and effectively
Before responding with frustration, think abouthow to release angerin a healthy way that’s calm and effective. If you find this challenging, try using the strategies below.
7. Identifying possible solutions to the source of anger
Focusing on solutions can help you let go of your rage or at least become instrumental in your ability to reign it in. There are several techniques you can use to do this.
8. The benefits of walking away
We’ve already discussed taking a timeout, but sometimes you need to do more than just take a breather. Building on the idea of setting boundaries, it’s important to know when it might be time to walk all-the-way away. Sometimes, relationships or situations are unhealthy for you. If you’re in atoxic relationshipthat’s causing you to be consistently angry, you might need to consider getting out.
9. Use pressure points
Specific pressure points in the body are associated with tension. The next time you’re feeling angry, try putting pressure on one of the known points that might help. Try using gentle pressure on any of the following spots:
Long-term Strategies for Anger ManagementImplementing long-term and consistent strategies for anger management can help you change your mindset and increase your sense of calm so you don’t react in angry ways. Try regularly doing the following to keep a positive attitude so your anger doesn’t take over:Working out regularlyJournaling for mental healthPracticing yogaMeditatingFocusing on healthy communication skillsHow to develop a healthier response to angerIf you want to learn how to stay calm when angry, it can help to focus on your natural response to upsetting situations. It will take work, but you can reprogram your brain so that instead of reacting with aggression, criticism, or sarcasm, you learn to calmly express yourself in ways other than anger. Identifying triggers so you can avoid them or manage your reactions is key.“Talking to a behavioral professional, practicing meditation or mindfulness, and learning to recognize your triggers can help you develop a healthier response to anger.”–Talkspace therapist Cynthia Catchings, LCSW-SSeeking professional help for anger managementIf you have anger management issues and are struggling to get them under control on your own, it might be time to seek professional help.Therapy for anger managementcan be a great way to learn how to remain calm when angry, especially if your intense emotions are starting to affect relationships with others.
Long-term Strategies for Anger Management
Implementing long-term and consistent strategies for anger management can help you change your mindset and increase your sense of calm so you don’t react in angry ways. Try regularly doing the following to keep a positive attitude so your anger doesn’t take over:
How to develop a healthier response to anger
If you want to learn how to stay calm when angry, it can help to focus on your natural response to upsetting situations. It will take work, but you can reprogram your brain so that instead of reacting with aggression, criticism, or sarcasm, you learn to calmly express yourself in ways other than anger. Identifying triggers so you can avoid them or manage your reactions is key.
“Talking to a behavioral professional, practicing meditation or mindfulness, and learning to recognize your triggers can help you develop a healthier response to anger.”
Seeking professional help for anger management
If you have anger management issues and are struggling to get them under control on your own, it might be time to seek professional help.Therapy for anger managementcan be a great way to learn how to remain calm when angry, especially if your intense emotions are starting to affect relationships with others.
Manage Your Anger with TalkspaceThe good news is you don’t have to live in a perpetual state of anger. You can take proactive steps to overcome your anger response patterns and build healthy, mutually-rewarding relationships where joy and peace — not anger — are the foundations. Getting professional support from anonline therapyprovider like Talkspace can be a great first step.Reach out to Talkspace today to learn how to stay calm when angry emotions take over. Talkspace makes the process easy, convenient, and affordable, with therapy from the comfort of your home.
Manage Your Anger with Talkspace
The good news is you don’t have to live in a perpetual state of anger. You can take proactive steps to overcome your anger response patterns and build healthy, mutually-rewarding relationships where joy and peace — not anger — are the foundations. Getting professional support from anonline therapyprovider like Talkspace can be a great first step.
Reach out to Talkspace today to learn how to stay calm when angry emotions take over. Talkspace makes the process easy, convenient, and affordable, with therapy from the comfort of your home.
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