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Man Trying to Manage emotions

Things You Can Do To Master Your Anger

Everyone gets angry from time-to-time. The important part is knowing how to work through that anger and how to maintain yourself so that the anger does not escalate.

The Buddha states, “Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”

The next time you get angry, pause, breathe and take a step back and notice why you feel angry. Be aware of your emotions and recognize what has triggered your anger. It is important not to give anger the control; reassure yourself that you are in control of your actions and words. Placing yourself in the driver seat, will help you pull back from doing something which soon after you will regret.

There are healthy ways to express anger. Here are some techniques we can use to help us manage our stress.

  • Impulse control
  • Self-awareness
  • Meditation
  • Writing your anger out
  • Painting your anger out
  • Breathing techniques (e.g. belly breathing)
  • Relaxation strategies
  • Physical activity
    • Going to the gym
    • Going for a run
    • Joining a sports team

Note: please attend counselling when you recognize your anger is harming you and the people around you. Anger responses can sometimes be a defense mechanism for other concerns (e.g. depression, anxiety, or other mental health issues).