Anger is one of the most common feelings we experience. It can be powerful, intense and overwhelming. When we are angry with someone or something, it is important to learn techniques to deal with anger. First, it is important to understand the difference between anger and rage. While both are intense feelings that can lead to aggression, they are different. Anger is an emotion that peaks at about 90 seconds, while rage lasts for several minutes.
This article will discuss some of the best anger management techniques for adults.
1). Breathing Techniques
Breathing is the first thing we do when we are angry. It helps us calm down and regain control over our emotions. There are many different types of breathing techniques that can be used to manage anger. One common technique is to breathe in through your nose for three seconds, hold it for a second, then exhale through your mouth for four seconds. Breathing techniques are some of the best anger management techniques for adults. When we feel angry, it is important to take deep breaths in order to calm down. Breathing deeply will help you relax and think clearly about the situation that caused your anger.
Meditation is one of the best anger management techniques for adults. It involves sitting still and focusing on your breathing while clearing your mind of any thoughts that may be troubling you. This type of meditation is called mindfulness meditation because it helps you become more aware of the present moment , and it can help you deal with anger in a more constructive way.
3). Positive Affirmations
Positive affirmations are positive statements that you repeat to yourself in order to improve your self-esteem and confidence. For example, if you feel like an angry person and are constantly arguing with your partner, try saying “I am calm and collected” every time you feel the urge to argue. This will help you stop arguing so much by reinforcing the idea that anger is not an effective response to stress or conflict.
4). Find a positive outlet for your anger
If you’re feeling angry, try to find a way to channel that energy into something positive. For example, if you get annoyed when people cut you off while driving, join an organization like Mothers Against Drunk Driving (MADD) or volunteer at a local hospital. Doing something constructive with your anger will help it dissipate faster than just letting it simmer inside of you.
5). Take a break from whatever you are angry about
If you’re in the middle of an argument and feel yourself getting angry, try taking a break. This will give both you and your partner time to cool off so that when you come back together again, neither of you will be as amped up as before.
6). Consider your needs before acting on your emotions
If you find yourself acting on your emotions, take a moment to consider what your needs are and how they might be different from those of the person who is making you angry. For example, if someone cuts you off while driving, it’s important to consider whether or not that person was trying to get somewhere faster than you were at their current speed. If so, then it might be okay for them to cut in front of you.
7). Try not to act impulsively
When you get angry, it’s easy to act impulsively. But acting on your emotions without thinking through the situation first can lead to regret later. Instead of reacting immediately, take a breath and think about your options for responding in a way that will help you feel better about yourself and the situation.