Learning to control our anger is a much needed skill in the high pressure work environments of today. It makes for more harmonious and constructive atmosphere at work, resulting in more job satisfaction and better productivity. Although we cannot control the external factors that trigger our anger we certainly have a say in how we react to them. Below are some simple techniques that are helpful in anger management.
- Identify the reasons for your anger and the underlying causes. Try to isolate the source(s) of your anger and address it. One at a time.
- If you feel you are getting angry, remove yourself from the setting for while. Attend to the matter when you are calm.
- Pick up a physical activity, letting out your stress somewhere else keeps you from pouring it out on people around you.
- Practice breathing techniques, yoga has proven widely effective for anger management.
- If your anger is out of control, seek help immediately. Talk to your friends or see a professional.
We must also recognize that there are times when anger is justified and needs to come out. The idea is to control it, divert it productively and not to let it get better of you.
One doesn’t need elaborate therapy and costly sessions to get relief from stress. A few lifestyle changes can go a long way in helping you lead a stress free and anxiety free life.
- Eat right.
- Make time for a little exercise.
- Utilize relaxation techniques viz yoga, breathing, meditation.
- Take out time for yourself.
- Spend time on your hobby.
- Make out time for your family and near ones.
- Set realistic goals.
Stress is not what happens to us. It’s our response to what happens. And Response is something we can choose. – Maureen Killoran
Over nothing? No.
Mostly, our anger is caused by – our thoughts, cognitive distortions, things not being in our control, excessive stress, unrealistic expectations and disappointments – both professionally and personally.
Anger can appear irrational but learning to look below the surface can reveal the cause. Identifying the cause is first step towards dealing with anger. Broadly the causes of anger can be categorized in two ways, (a) an irrational perception of reality (cognitive distortion) – where things must be done your way and (b) a low frustration point.
When angry a person experiences high physiological arousal. The pulse quickens, respiration increases, pupils of eyes constrict and adrenal glands pump out hormones. The negative effects of Anger however have more to do with the duration than frequency and intensity. Bearing resentment for a long time can cause more harm than a short burst of anger. Consistent long periods of anger greatly increase susceptibility to a host of diseases like ulcers, heart diseases and anxiety disorders.
Bottom line: We can all get frustrated and angry at times. The point is not to let it get the better of us.