Six of the most effective anger management techniques you can try at home

At some point in time, it’s only natural that we’ll experience anger. Whether it’s your home life, social life or work life, there are numerous factors that can build up to make you angry. Sometimes, that anger can spiral out of control and lead you to lash out at those closest to you, and this can have a serious impact on your life. However, it’s important that you learn to channel those emotions and control them in an effective manner. If you are finding it hard to control your anger, then here are six techniques you can try from home.



Take regular exercise

Exercise is a great way of releasing all of that stress and irritation, as well as a platform for getting some fresh air. This method promotes the release of endorphins, which are natural neurotransmitters that help to promote the feeling of well-being. Whether you’re a novice or a fitness fanatic, you are sure to find a hobby that interests you. When you’re feeling angry, why not go for a run, take a walk or take part in an intense exercise like boxing? Whatever you feel like doing, it’s a great way of removing yourself from the situation, and you could return with a fresh outlook on things.

Massage away tension

Massage has been proven to relieve all sorts of stress, frustration and tension, but whilst we all would love to treat ourselves to an oily rub down more frequently, we may not always have time (or the money). So massage yourself. There are a number of self-massage tools available on the market – here are the top rated ten – or you can try massaging easy-to-reach places, such as the shoulders or pressure points on your hands, such as the spot between your thumb and forefinger. You can even massage your ears!

Write your feelings down



Sometimes, it can be difficult to tell someone how we are feeling, which is why we often lash out. When you start to feel angry, why not write your feelings down in a diary? This is a great way of telling someone how you feel and what has caused you to feel like that. Of course, you don’t have to tell anyone your feelings; it may just make you feel better knowing that your thoughts are out in the open. If you would like someone to speak to, but don’t know where to turn, then why not let Counselling Central support you? Our confidential and supportive sessions will help you control your outbursts.

Count to 10

calm down anger count to ten


Possibly one of the oldest techniques. Sometimes, we can say things in the heat of the moment that can have lasting consequences. By counting to 10 when you start to feel angry, this will give you a chance to reflect on the situation and think about how you’re going to react. You may find that your response will be more rational than if you had just responded with the first thing that came to mind.

Learn what triggers your anger



There is no definitive way of pinpointing the exact cause of your anger. Often, it is a combination of things. However, if you make a concerted effort to note down all of the things that made you angry during the week, then you’ll be able to think about ways to avoid them. For example, if the traffic on the road is making you angry, why not try and walk to work, if possible? This method lets you identify and remove those triggers from your life.

Set a ‘time-out’ zone



When things start to get on top of you, it’s good to know that you have a place to go to relax and reflect. Find a spot in your garden or your bedroom etc… where you can go to calm down. This method gives you space from those triggers and allows you to reflect in a calm, isolated environment. Just spend a few minutes in this zone, and then you could find that you’re ready to tackle the situation with a fresh outlook.

Try mindfulness



Mindfulness is new and upcoming kind of meditation, focusing on making you aware of yourself, including your emotions, thoughts and physical tensions. There are lots of helpful and free apps that you can trial that take you through guided breathing exercises, self-reflection sessions and body awareness techniques that you can use every day to become more aware of the way you feel and think, and better able to control and manage your reactions and behaviour.

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