Anger Management 101
Anger is a powerful emotion. Learning how to manage can be difficult. Yet, not impossible.
The problem isn’t that you get angry; the problem is in the way you express your anger. While anger is a normal and natural emotion, it can be overwhelming if not dealt with correctly.
When you allow your anger to take over your life, it begins to negatively affect your life. This is a sign that it’s time to make important changes to how you handle your emotions.
If you allow anger to take over, which can be very unhealthy. You can easily hurt yourself or someone you care about.
There are certain steps you have to go through to be able to cope with your anger in a healthy and productive way. We rounded up some of these tried-and-true techniques you can try to cope with your anger.
You’ve probably heard of some of them, but don’t knock any of them until you’ve tried each one several times.
Remember, the more you practice, the better you’ll get at controlling your anger. So, the next time you’re in a situation that gets your blood boiling, try these tips.
Think happy thoughts, and let’s get started.
1. Breathe Deeply
Breathing deeply helps you take the time to think about the situation. It gives you time to calm down rather than lashing out immediately.
Taking a few deep breaths also boosts blood flow to your brain. The more oxygen going to your brain, the more rational your thoughts and behavior will be.
Want to take it a step further? Count slowly.
You can count up to 10 as you breathe in and out. Or you can count backwards from 100.
Take the time to think about what number comes next. This effort will shift your focus and distract you from what’s making you angry.
When you disconnect yourself from the event that’s making you flustered, you’re less likely to act out.
Taking some time to moderate your anger is a healthy and smart way to manage your anger.
2. Acknowledge Your Emotions
Start by accepting your anger. Tell yourself that it’s okay to be angry, but it’s not okay to let it out on others in a destructive way.
Be true to yourself. If you feel there are any negative issues from your past holding you back, find a way to deal with them.
There are several things you can do to move past painful memories, like
• Write your thoughts and feelings in a journal
• Find local support groups
• Counseling or therapy
• Practice yoga and meditation
3. Look Inward
Reflecting inward can help you see things from a different vantage point. Seeing things from a different viewpoint gives you clarity.
As a result, you can deal with the situation in a calm, relaxed manner.
Also, take a moment to ask yourself if the person who angered you actually meant to harm you. Or was it done unintentionally?
Looking at the situation from a 3rd person viewpoint is a terrific coping mechanism.
You’ll be able to reach an amicable understanding while being respectful of yourself and others.
4. Learn Your Triggers
We all have certain people or places that make us angry. Just thinking about them makes your temper soar.
To avoid seething with anger each time you’re with someone or in a certain situation, learn your triggers. Start by figuring out what makes you angry.
Once you’ve identified your triggers, you’ll be better equipped at handling them.
For example, let’s say you always take a certain route to work, but it’s always congested and that makes you angry.
Why not look for a different route and spare yourself the aggravation of wasting time in traffic?
5. Do Something You Love
Anger is a very intense emotion. To balance it out, you need to take up a hobby or activity you enjoy.
Creative activities like drawing, painting, or playing a musical instrument benefit your mental health.
In fact, the more time you spend on creative pastimes, the less angry and stressed you’ll feel.
Other hobbies include physical activities like hiking, kickboxing, and cycling. Even taking a 10-minute in the park can uplift your mental wellbeing.
These activities can help release pent-up negative energy in a healthy and safe way.
Not only that, but exercise stimulates your brain to release more feel-good hormones.
So, you don’t just get better at controlling your anger, you also feel happier and more resilient.
Feeling Frustrated Means You’re About to Have a Breakthrough
Frustration can come on suddenly and last for just a little while – or it may grow until it’s out of control and becomes a long term pattern that can prevent you from reaching your goals and achieving success.
But feelings of frustration can be a catalyst if you let it. In fact, if you’re not frustrated once in awhile, you may not be pushing yourself and your business to new heights.
Staying in your comfort zone is a good way to avoid frustration, but no one who has reached the pinnacle of success has done it without pushing themselves a bit.
Psychology defines frustration as a “common emotional response to opposition.”
Frustration is similar to feelings of anger and disappointment and can become even more exasperating if your goals and plans seem to be thwarted at every turn.
As you become more frustrated with a situation, your brain works overtime to find a new solution to get you out of the chaos and get you back on track.
Eventually, if you keep trying, you’ll have a breakthrough that erases all the frustration of the past and lets you move forward.
How you view frustration directly affects how you react. You can change your emotional response to frustration by viewing it as simply a delay in meeting your goals rather than throwing up your hands and giving up.
Know that you will overcome the situation and learn from the experience.
Also, know the triggers that lead to frustration. For example, many entrepreneurs become frustrated when trying to learn something new, like how to build a website or generate traffic to an offer.
Instead of letting it shut you down permanently, take action! Find someone new to learn from who may explain it better and implement the course you buy to test out the results.
Taking action will counteract the feeling of frustration and your brain will see it as a success, even if your ultimate goal hasn’t been reached yet.
Taking action will also take your mind off the problem that’s causing the frustration. The action you take doesn’t have to be work-related.
You can bake a cake, exercise on the treadmill for a few minutes or work in your garden.
All of these activities – if you enjoy them – will temporarily change your focus from frustration to accomplishment.
They can also relieve stress that accompanies feelings of frustration.
Another good idea for counteracting frustration is to talk it over with fellow marketers who may have some insight about how to overcome the obstacle.
They may suggest something that switches the light on inside your head and helps you move on.
Frustration can boost your creativity and help you move forward – or it can cause changes to your behavior and thought patterns that compound the problem.
Negative behavior to frustration might include procrastination, thinking negatively or simply doing nothing at all.
The next time you feel frustration creeping into your thought process, think about what it’s trying to tell you.
Frustration can mean a breakthrough is imminent if you understand it and keep hammering away at it.
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