8 Tips for Controlling Your Anger | ACT Teletherapy

8 Tips for Controlling Your Anger

As a teletherapy firm that offers online counseling for anger management, the team from ACT Teletherapy certainly understands how hard it is to deal with unexpected bouts of anger. However, there are positive ways to control it. We’ve collected some of the leading ones for you below!

1. Evaluate Your Anger

One of the primary ways to control your anger and see where it’s coming from is by evaluating it. There are certain times where anger is a good thing, such as when you see a wrong being committed to someone. There are also times when anger is more negative and something sets you off. Ask yourself why you’re angry. Sometimes, anger can also be a symptom of an unhealthy or toxic relationship.

However, times when you get angry at little things or say things you apologize for or regret later usually point to an underlying emotional issue. These can be worked out with a licensed anger management counselor.

2. Identify Your Triggers

If there are particular things that set off your anger, it’s important to be aware of them. Clearly identify your triggers, whether they be traffic jams, excessive tiredness, sarcastic comments, or anything else. Although it’s important not to blame external things for your anger issues, it is essential you’re aware of what can set you off.

You can try to structure your day differently to avoid traffic jams or take the necessary steps to feel more rested throughout the day. Practicing anger management techniques before such situations arise is also helpful.

3. Recognize Warning Signs

Piggybacking off the point above, recognizing the warning signs you’re about to have an episode can help you minimize the situation. There are often physical warning signs of an anger episode, such as an increased heart rate, sweating, or other signs, like clenching your fists. Your mind might also begin to race; these are all physical warning signs.

Once you’re able to recognize such warning signs, you can take steps to prevent yourself from blowing up.

4. Take a Step Back

Trying to gain a fresh perspective on a situation is also another way to manage anger in a positive manner. One of the best things you can do in any situation where you might get angry is giving yourself some distance or removing yourself from it altogether. Go for a walk or leave the room for a moment and give yourself time to calm down and assess the situation before walking back into it, if you choose to do so.

For those who feel the need, you can also set up specific times with friends, colleagues, or family members to discuss a situation that made you particularly angry. Doing so on your own terms will give you some peace of mind and likely make the conversation much more constructive.

5. Exercise

We’ve all heard the phrase “burning off steam” before. When it comes to anger, there’s no better way to get some of that negativity and aggression out by exercising. You could hit the gym or go for a run and release some of that adrenaline. Chances are, after doing so, you’ll feel much calmer and like yourself again. This doesn’t mean you should punch a pillow a few times if you’re angry or smash something; these things make you angrier. But real physical exercise helps you work off that anger in a positive manner.

6. Talk to a Friend

Talking through your anger is another way to manage it, so try talking to a friend if you’re particularly angry about a situation. Just be sure that when talking, you’re not only venting and complaining but trying to sort out an actual solution to the issue you’re having. This will make it productive and help you get the most out of it.

Additionally, you might not even want to talk to them about the situation making you angry at all but simply have someone to talk to. That’s alright too!

7. Manage Your Thoughts

It might seem tough, but we do have pretty active control over our thoughts. But learning to manage such thoughts can be an uphill battle sometimes, although not impossible. Try to stay positive. Perhaps create a saying or a mantra you can use that calms and clears your mind, or tell yourself if you’re stuck in traffic that there are thousands out there just like you. Doing so will help you gain some acceptance and control over the situation.

8. Do Something Else

If you’ve had a bad day or feel like you might explode at any minute, try doing something that you enjoy, like gardening or playing sports. This will help take your mind off things and enable your mind to shift gears and regain its focus. Rather than sitting around brooding, get out there and do something else!

Contact ACT Teletherapy today for online counseling for anger management!

If you’ve been struggling with anger management issues, you’re not the only one. We treat many clients suffering from the same issues and have helped them learn to deal with them in a healthy way. Our anger management counselors understand that everybody gets angry, it’s how you channel this anger that truly makes a difference.

In addition to our online counseling for anger management, we also offer a variety of other mental health services, such as ADHD counseling, anxiety counseling, help with depression, and much more. Dealing with such things is difficult, but with ACT Teletherapy you never have to go it alone!

For more information about how we can help you live a healthy, positive life, contact us online today or call (442) 255-4411.