LEARN ANGER MANAGEMENT TECHNIQUES

 LEARN ANGER MANAGEMENT TECHNIQUES 

to maintain one’s emotional balance intact

Why do people get angry? Can anyone avoid anger? Can anger be controlled? These are some of the most pertinent queries when discussing this issue. The following few lines provide a foundation for exploring anger management techniques for personal development or academic purposes. 

Anger is one of the basic human tenets, an expression of human emotional outbursts, but if left uncontrolled, it can lead to detrimental consequences in personal and professional relationships. Managing anger effectively is crucial to maintaining emotional balance and fostering healthier interactions at home and in society. This write-up explores various anger management techniques to help individuals control their emotions and respond to frustrating consequences with greater composure.

Due to ongoing changes, challenges, and cut-throat competition in every sphere of life today, life has become very cumbersome and complicated. Impatient people ought to rush to satisfy all their needs and wants including luxury. No person, system, or even government can fulfill all the requirements and people’s unsoaked desires. 

The requirements could entail, physical, societal, psychological, family-oriented, or for power and status quo. People do not even hesitate to cause damage to themselves or others for the sole intention of satisfying their mundane greed, lust, and innumerable desires culminating as the primary source of stress and anger.

Let us be aware and understand that the stress and subsequent anger born out of it cannot be completely eradicated from one’s life as it’s the instinct of every human being. Love, anger, emotions, compassion, rudeness, kindness, etc. are all natural traits gifted to every human being at birth. Anger is a commonly available weapon for all humans to express his or her moods and feelings. This weapon never helped anyone but spoiled and destroyed nurturing long-standing relationships instead. People often repented after bouts of displaying anger.   

Anger serves an important survival function by communicating to us and others that something is wrong. When something suddenly happens, instead of positively responding to the situation, we usually react with stressful anxiety, anger, or conflict causing consequences to mood distortion, and damage to health, relationships, and career prospects. As we learn how to express our anger and anxiety, we also are capable of managing it.

Understanding anger

Anger often arises from perceived threats, frustrations, or injustices. While occasional anger is normal, chronic or intense anger can lead to psychological health issues, physical health problems, and strained relationships. It is not impossible to control and manage anger which can be monitored through mature understanding and sticking to a few effective techniques. Therefore, learning to manage anger is essential for overall well-being.

Key anger management techniques

1. Recognizing triggers
The first step is identifying the triggers, e.g., discussions over religion, and politics, that provoke eventual anger. Common triggers include feeling stressed, feeling misunderstood, lack of control, being drawn into unnecessary arguments, or certain situations such as being criticized or ignored. By recognizing these triggers, individuals can anticipate and prepare for them, reducing the likelihood of an intense emotional reaction.

2. Preparing ‘to-do-list’

To analyze schedules, responsibilities, and daily tasks. If one has too much on the plate, it is necessary to distinguish between the ‘should’ and the ‘must’ for prioritizing the task to be taken up first.

3. Altering the situation

Stressful situations and anger cannot be avoided though, one should try to alter it by changing the way one communicates and operates in daily life.

4. Communicate/express without expectations

Never try to impress or suppress. In case of being bothered by someone, it's wise to communicate one’s concerns openly and respectfully. In case of not voicing one’s honest feelings, resentment will arise causing stress and anger.

5. Practicing deep breathing and relaxation techniques
When one is angry, deep breathing exercises can help calm the mind and body. Focusing on slow, deep breaths helps activate the parasympathetic nervous system, which promotes relaxation. Progressive muscle relaxation, yoga, and meditation are effective and can diffuse anger while promoting a sense of inner calm.

3. Cognitive restructuring
Cognitive restructuring involves changing the way one thinks about anger-inducing situations. Often, people magnify situations or jump to conclusions that exacerbate their anger. By re-framing the situation and replacing negative thoughts with more rational, balanced perspectives, individuals can control their anger. For example, instead of thinking, "This is unfair, and I can't stand it," one can think, "This is frustrating, but I can handle it calmly."

4. Taking time-outs
Taking a break from a heated situation can prevent anger from escalating. When emotions start to rise, stepping away to cool down can allow time for reflection. Time-outs provide an opportunity to regain composure and approach the situation with a clearer mind.

5. Willingness to compromise

Adjustment and compromise are the symbols of courage. If both parties are willing to bend a little, it is possible to find a happy middle ground.

6. Improving communication skills
Poor communication often contributes to misunderstandings that fuel anger. Learning to express feelings assertively, rather than aggressively, can help manage conflict more effectively. Active listening, empathetic responses, and clear expression of needs can prevent misunderstandings and reduce frustration.

7. Using humor
Humor can help defuse anger to a great extent by offering a new perspective on a situation. Finding humor in stressful moments can lighten the mood and reduce the intensity of the anger. However, it’s important to ensure that humor is constructive and not used as a means to belittle or mock others for being sarcastic.

8. Managing time better

Time management is life management. Poor time management enhances stress. It is necessary to always pre-plan, and when one is stretched too thin and running behind, it is hard to stay calm and focused, inviting anger.

9. Engaging in physical activity
Physical activity is a proven way to reduce anger and stress. Exercise releases endorphins, which are natural mood lifters. Whether it's a brisk walk, a workout at the gym, or even practicing a sport, regular physical activity helps dissipate the energy that fuels anger.

10. Seeking professional help
For some individuals, anger may be difficult to manage alone. In such cases, seeking help from a therapist or counselor trained in anger management techniques can be beneficial. Therapy may involve exploring underlying issues, learning coping strategies, and practicing emotional regulation in a supportive environment.

Conclusion

Anger management is never about suppressing emotions but learning how to express them healthily and constructively. Recognizing triggers, employing relaxation techniques, practicing cognitive restructuring, improving communication, and other recommended techniques, help individuals better manage their anger and maintain an acceptable emotional balance. These strategies not only enhance personal well-being but also contribute to healthier relationships and a more positive outlook on life.

  By Prof. (Dr.) Pranab Kumar Bhattacharya

                                                                                               (The writer is a Hyderabad-based distinguished freelance author, journo, speaker, leadership coach, and  Professor Emeritus of Management Studies)

                                                                                              *Views are personal