10 Tips For Anger Management.

1. Walk around

Taking a walk can helps calm your nerves and reduce anger. Go for a walk, Ride your bike, Hit a few golf balls.Anything that gets your limbs pumping is good for your mind and body.

Anger gives you a rush of energy. One of the best ways to put that surge to good use is to engage in physical activity. Whether you go for a brisk walk or hit the gym, working out can burn off extra tension.

2. Mentally escape

Slip into a quiet room, close your eyes and practice visualizing yourself in a relaxing scene. Focus on details in the imaginary scene: What colour is the water? How tall are the mountains? What do the chirping birds sound like? This practice help you find calm amidst anger.

Sometimes it helps to take a moment and think about what emotions might be lurking beneath your anger. Anger often serves as a protective mask to help you avoid feeling more painful emotions, like embarrassment, sadness, and disappointment.

3. Talk to a friend

Don't stew in the events that made you angry. Help yourself process what happened by talking with a trusted, supportive friend who can possibly provide a new perspective.

4. Count down

Count down (or up) to 10. If you are easily mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.

Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will increase your frustration. When you find yourself thinking about things that fuel your anger, reframe your thoughts.

5. Don't hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative to crowd out positive feelings. You might find yourself swallowed up by your own bitterness or sense of justice.

6. Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

7. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse.

8. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

9.Get Writing

Pour your heart out into a journal. Write down what’s making you angry and why, elaborating on your feelings. Journaling your feelings can be an incredibly healing and comforting experience and can help you understand the causes of your anger over time so you can investigate possible solutions.

10.Seek Professional Help

Consider anger management counseling if you see that your anger is getting out of control and ruining your relationships. A qualified therapist will be able to help you pinpoint the causes of your anger, understand how to manage it, and channel it in positive ways.

It goes without saying that not all of these techniques are going to work for everyone. Each person is different, with different triggers for their anger, so some of these strategies might be more effective than others. Remember that the point is never to eliminate anger, but to manage it in a manner that minimizes your frustration and unhappiness.

Why Manage Anger?

Anger is an emotion that can range from mild irritation to intense rage. While many people categorize anger as a solely “negative emotion,” it can be positive. Angry feelings may spur you to stand up for someone or they may lead you to create social change. But when left unchecked, angry feelings can lead to aggressive behavior, like yelling at someone or damaging property. Angry feelings also may cause you to withdraw from the world and turn your anger inward, which can impact your health and well-being. Anger becomes problematic when it's felt too often or too intensely or when it's expressed in unhealthy ways, which can take a toll physically, mentally, and socially. For this reason, anger management strategies can be beneficial and can help you discover healthy ways to express your feelings.

A Word From Verywell

For many people, angry outbursts serve a purpose. Yelling at someone may get them to comply with your demands. But while aggressive behavior may get your needs met in the short term, there are long-term consequences. Your words might cause lasting damage to the relationship or even lead to its demise.

• If you’ve been using your anger as a tool, you may benefit from learning healthier strategies, such as asking for help or speaking up in an assertive, but not aggressive, manner. Talk to your doctor about your anger management issues if you need more assistance.