Healthy Living

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Managing Anger
The proper way to manage anger it is learning to defuse it before it becomes destructive.
Below, are some of the ways I perceived anger and stress could be controlled.
1. Acknowledgement That I Have a Problem:
If finding it difficult to manage your anger or stress, the first thing to do is to be honest with oneself and acknowledge that one have a problem.
Then a plan could be made to deal with it.
2. Keeping a Hostility Log:
Do I know what causes the stress or anger? Chances are, that I may not understand why I react angrily to some people or events.
I think Downloading hostility log worksheet to monitor the triggers and the frequency of the anger. When I know what makes me angry, I then develop strategies to channel it effectively.
3. Using Support Network: I allow
the important people in my life know about the changes that I am trying to make. They could motivate and support me if I lapse into old behaviours.
These should be give-and-take relationships. Putting some time aside every day to invest in these relationships, especially with close friends and family. I need to be there for them, just as they're willing to be there for me.
I try to alleviate stress when I spend time with people I care about. This also helps me to control my anger.
4. Interrupt the Anger Cycle:
Whenever I start to feel angry, I try the following techniques:
*.Yell "Stop!" loudly in my thoughts. This do interrupt the anger cycle.
*.Using physical relaxation techniques like deep breathingor centering.
*.Count to 20 before I respond.
*.Manage my negative thoughts with imagery and positive thinking.
*.Close my office door or find a quiet space, and meditate for five minutes.
*.Distract myself from my anger ¨C visiting favorite websites, play a song that I like, daydream about a hobby that I enjoy, or take a walk.
Another approach is to consider the facts of the situation, so that I could talk myself out of being angry.
To use this strategy, I look at what I can observe about the person or situation, not what I am inferring about someone's motivations or intentions. Does this situation deserve my attention? And is my anger justified here?
When I look only at the facts,I likely determine that it's unproductive to respond with anger.
5. Using Empathy:
If another person is the source of the anger, use empathy to see the situation from his or her perspective.
I am always objective here. Everyone makes mistakes, and it is through mistakes that people learn how to improve.
6. Seeing the Humor in My Anger/Stress:
I learn to laugh at myself and do not take everything seriously. The next time I feel tempted to lash out, I try to see the humor in my expressions of anger.
One way to do this is to "catastrophize" the situation. This is when I exaggerate a petty situation that I feel angry about, and then laugh at my self-importance.
For example, I imagine that I am angry because a sick team member missed a day of work. As a result, a report I was depending on is now late.
To catastrophize the situation, I think, "Wow, she must have been waiting months for the opportunity to mess up my schedule like this. She and everyone on the team probably planned this, and they're probably sending her updates about how angry I'm getting."
Obviously, this grossly exaggerates the situation. When I imagine a ridiculous and overblown version of the story,I find yourself smiling by the end of it.
7. Relax:
Angry people let little things bother them. As I learn to calm down, I realize that there is no real need to get upset, and I have fewer angry episodes.
Regular exercise do help me relax in tense situations. When possible ,I go for a walk, or stretch and breathe deeply whenever I start to feel upset.
I also feel more relaxed when I get enough sleep and eat a healthy diet.
Dehydration can often lead to irritability too, so I keep hydrated throughout the day by drinking plenty of water.
8. Building Trust:
Angry people could be cynical. They believe that others do things on purpose to annoy or frustrate them, even before anything happens. However, people often focus less on me than I might think!
Building trust with friends and colleagues. That way, I less likely to get angry with them when something goes wrong. I also less likely to attribute the problem to malicious intent on their part.
To build trust, I am always honest with people. Explaining my actions or decisions when I need to, and always keep my word. As I do this consistently, people learn that they can trust me. They'll also follow my lead, a I learn that I can trust them in return.
9. Listen Effectively:
Miscommunication and situations.The better I listen to what someone says the easier it is to find a resolution that doesn't involve an angry response.
So, I improve my active listening skills. When others are speaking, I focus on what they're saying, and don't get distracted by formulating my response before they've finished.

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