Help...My Anger Is Out Of Control
Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.
Causes of Anger: Memories of traumatic or engaging events and worrying about personal problems.
Different types of Anger:
Passive Aggresion- This is when you become silent when you are angry, and sulking.
Open Aggression- Lash out in anger and rage. These are the people that bullies, fights, black mail, accuse, shout, are sarcastic, and critical.
Assertive Anger - This is when you deal with anger. You are in control, you're confident, you talk and listen to others and you're open to help in dealing with the situation.
Being angry all the time can push your love ones away and it can cause major issues in your personal life. I will give helpful strategies in ways to identify and control your anger.
First you want to be aware when you're angry such as: a ball up fist, tightness in your shoulders, racing heart beat, sweating, and being anxious just to name a few.
Once you've realize you're upset you want to use calming techniques to bring you back to a normal calming state.
You want to remove yourself from the person or situation that cause you to get angry.
Don't rethink about the things that make you mad.
Take a walk, dance, count to ten,, take deep breaths or engage yourself in an activity that will get your mind off the situation or the person.
When you are relaxed or calm you can revisit the situation to solve the problem or issue.
Creating an angry log can help you to track how often you get mad.
Use the 5 W's to help you to identify the root cause of why you're angry. They are:
Who was involved? When did it happen? Why did it happen? What happened? How did I feel?
Keeping a log to track your progress is helpful towards your growth in overcoming anger. In the log ask yourself two questions. What are the benefits of handling negative feelings? What are the negative outcomes of giving into negative feelings?
Track your progress each day by asking, How's It's Going? Great, Okay, Not So Great and Why?
Ask yourself, What's Important In Your Life?
Challenge yourself by asking yourself What is preventing you from reaching your goal?
Set some personal goals. Ask yourself what is important to me? such as: being happy, being healthy, having more energy to play with my children, being a good role model for my children, not feeling stressed out, losing weight, and any other goals.
Lastly, create you a start date by writing a statement specifying ….On my start date my first step toward achieving my goal will be …………….
At the end of the week do a follow up on your progress. Were you happy? Were you a good role model for your children etc.
If you are reading this I hope these strategies were helpful in controlling your anger, anxiety, etc. Thanks for visiting. Be Happy and Enjoy Your Life. 😊
