Controlling anger (Anger management techniques)

The following is a very practical list that will help you control your anger instead of letting it control you. Note that any single technique will be effective in dealing with anger but knowing all of them will let you select whichever suits you. It will be much helpful to read first about the reasons that can make someone get angry before you continue reading about the anger management techniques. The anger management methods are:

Controlling your self talk: your self talk are the words and phrases that you use while you're thinking. Examples of self talk phrases, “I am sure he will be late as usual”, “my boss is going to assign me loads of work to do today”. As you can see these self talk phrases influence your emotions. By controlling the self talk through CBT or any other technique you will be able to prevent your unwelcomed mood swings. After getting angry, self talk can play a major role in either intensifying the way you feel or make you chill out
Learn assertiveness: in case your anger was a result of a violation of your rights, nothing can make you feel any better except having assertive communication. Assertiveness is the way of communication that allows you to stand up for your rights without violence or aggressiveness.
Wash your face: if you get angry in a place where you can wash your face, do it. It will reduce your anger and make you feel calmer.
Change your physical position: if you are angry while you are standing, sit down. If you are angry while you are sitting then lay down
Relaxation: whatever the undesirable emotions are, relaxation can quiet it down. Relaxation helps you to be much more in control. Relaxation techniques are simple and can be applied anywhere and anytime, and by practicing they could become a normal response to events that trigger your undesirable emotions. Relaxation will make you have access to all of your mind's resources. Anger limits your access to these resources, consequently irrational decisions will be taken.

Controlling your anger emotion: contrary to the common belief that you do not have any power or control on your emotions. Emotions are actually choice-based, meaning you can choose the emotional state that you want under any circumstances, and upon choosing it your mind and body will do the rest. If you decided to get angry then your face will turn red and you may start insulting everyone around you.
Workout or run: working out is a very healthy way to get rid of your anger's energy. In addition, you will notice that your performance will be much more better in comparison to your performance in a normal state.

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Did that help?

Not until you tell me more about self talk

Somehow, tell me more about relaxation techniques

somehow, tell me how to be assertive??

hmm, what is that "CBT" you mentioned?

Choosing my emotions!!! Is that possible?

I didn't find my question here.

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