How to Manage Your Anger

Anger can be an extremely destructive energy, costing people their personal relationships, jobs and even their lives if it is not dealt with correctly. Everybody experiences anger, so it is vital to have positive approaches to managing it successfully.  Everyone is common with this emotion, but not everybody is alert of its fundamental dynamics, the fight or flight response, cycle of anger, and frequent myths about anger.

The Cycle of Anger

Anger is a normal feeling that typically originates from perceived loss or threat. It is an invasive emotion and it affects our thoughts, body, behavior and feelings. Anger is frequently described in terms of its regularity, intensity, threshold, expression and extent. Anger usually follows a predictable cycle. Accepting the cycle of anger will help you comprehend your anger reactions and others’. It will assist you in finding the best suitable reaction.

Fight or Flight

This impulse appears in physical behavior. When facing a threat, our bodies release the hormones, cortisol, adrenaline and noradrenaline. These chemicals are intended to take us to a state of vigilance. The result being increased heart rate, slowed digestion, strength and energy. Understanding the fight or flight response will help recognize the dynamics of our anger reaction.

Myths about Anger

  1. Ignoring anger will make it go away.
  2. Anger is a bad emotion.
  3. People will think I am a pushover if I don’t get angry.
  4. You can’t manage anger.
  5. Anger must be unleashed for it to go away.

Anger Management

  1. DON’T get passive-aggressive.
  2. DON’T disregard the anger.
  3. DON’T keep the anger bottled up inside.
  4. DON’T get aggressive.
  5. DON’T use communication methods that are non-constructive.
  6. DO calm yourself prior to you saying something.
  7. DO accept that you are angry.
  8. DO clarify how you are feeling in a way that shows ownership.
  9. DO speak up, when something is important to you

Emotional signs of anger:

  • Irritability
  • Bitterness
  • Unhappiness
  • Isolation
  • Remorse
  • Lack of feeling
  • Feelings of wanting to harm somebody


Physical signs of anger:

  • Perspiration
  • Rapid heart rate
  • Trembling
  • Difficulty breathing
  • Feeling hot in the neck and face
  • Headache
  • Stomach aches


Behavioral signs of anger:

  • Raised tone of voice
  • Beating of fists on a wall or surface
  • Clenching of fists
  • Pacing


Mental signs of anger:

  • Cynicism
  • Breaks in concentration
  • Resentful thoughts
  • Obsessing on the circumstance

You are not a victim of your circumstances. You have the alternative of making a considered and conscious reaction to stressful situations. Your options in general fall into three categories: avoid, accept or modify. De-escalation skills are intended to manage the situation, cool down and decrease the possibility of being physically or verbally hurt.

Anger Management Training Course

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