Anger is a normal, healthy emotion that can range from mild irritation to intense rage. Anger is widely perceived as solely a negative emotion, but it does have positive benefits. For example, anger makes us aware of injustices and motivates us to solve problems. However, individuals with mental health disorders often have difficulty with healthy expression of anger. Intense, inappropriate anger is a common symptom of personality disorders which is why anger management is a critical part of effective personality disorder treatment programs.
At Rose Hill Center, we understand that anger becomes problematic when it is not expressed in healthy ways. Unhealthy expressions of anger can have physical, mental, and social repercussions. We provide anger management to help residents identify and effectively manage and express anger. Contact us at 866.367.0220 to see how you or your loved one can benefit from our anger management services.
A Look at Some of the Best Anger Management Techniques
People with anger issues have pervasive and persistent negative thinking patterns and tend to ruminate on negative experiences. They spend most of their time feeling irritable or hostile and frequently argue with those around them. Some people feel compelled to suppress their anger and self-isolate to avoid having angry outbursts. Others threaten violence, become physically violent, or demonstrate other frightening behaviors.
Anger management teaches people to identify their triggers, recognize angry feelings and where they come from, and utilize coping skills to manage anger in healthy ways. Following are six of the best anger management techniques:
- Take a timeout – Giving yourself short breaks during times of day that tend to be stressful can help you keep feelings of irritation and anger in check.
- Use “I” statements – Avoiding criticism or blaming can help reduce tensions.
- Practice relaxation skills – Deep-breathing exercises, repeating a mantra, yoga, journaling, or listening to music can all help calm you down.
- Exercise – Physical activity, such as a brisk walk or brief run, helps reduce the stress that can lead to anger.
- Think before you speak – Pausing before you say anything can help everyone calm down and prevent you from saying something you might regret.
- Use humor to relieve tension – Humor can lighten the mood, reframe problems, and keep things in perspective. Be sure to avoid sarcasm, though.
Tips for How to Deal with Anger Management
Many think anger management is about learning how to suppress your anger. However, never getting angry can be just as unhealthy as having harmful displays of rage. The goal of anger management is to recognize the meaning behind your anger and express it healthy without losing control. Learning to do so will help you strengthen your relationships, better manage conflict, and improve your overall sense of well-being.
Anger is inevitable and can result from many everyday things, including stress, family discord, finances, and work-related issues. Individuals with substance use disorders or mental health disorders frequently have difficulty managing anger in healthy ways. Learning to master the anger management techniques takes work but gets easier with practice.
Following are some tips for dealing with anger management:
- Explore what is behind your anger – Anger often masks feelings such as anxiety, embarrassment, guilt, hurt, or shame. Recognizing the actual source of your anger will help you better communicate and work toward a resolution.
- Pay attention to anger warning signs – It may seem like your anger comes out of nowhere, but there are signs to pay attention to, including knots in your stomach, racing heartbeat, clenching your fists or jaw, pacing, or “seeing red.”
- Learn to identify your triggers – Consider your daily routine and identify people, places, situations, or times of day that trigger angry feelings.
Negative thought patterns often trigger anger. Overgeneralizing, being rigid, blaming, and jumping to conclusions can fuel anger. Many people believe that external factors cause their anger. However, anger problems often stem from interpreting or thinking about situations negatively.
Find Support at Rose Hill Center
If you need help learning to manage your anger, reach out to Rose Hill Center. We are a top-rated psychiatric facility offering a wide range of comprehensive mental health treatments in Michigan. Reach out to us online or by calling 866.367.0220 to learn about all of our programs.