Anger is a human emotion as elementary as happiness, sadness, anxiety, or fear. These emotions are linked to basic survival and have been modified throughout the evolution of human beings.
Anger is related to the fight-flight response of the sympathetic nervous system; it prepares humans to fight, but this does not necessarily mean throwing punches. It means defending oneself in order to survive.
Of course, anger that is too quickly mobilized or disproportionate to the event that triggers it can cause damage to physical and emotional health. The prolonged release of stress hormones, which accompany episodes of anger (mainly cortisol), can lead to the destruction of neurons, the nerve cells, in those areas of the brain involved in judgment and short-term memory.
After knowing this, are you ready to learn how to control anger? According to the Mayo Clinic, we share seven anger management tips.
- Think before speak
In the heat of the moment, it is easy to say something we will later regret. Take a few minutes to gather your thoughts before saying something, and allow others involved to do the same.
- Once calm, express your anger.
When you can think clearly, express your frustration assertively, non-confrontational. Communicate your concerns and needs clearly and directly without hurting others or trying to control them.
- Exercise
Physical activity can help reduce the stress of anger. If the anger escalates, go for a walk, jog, or do other enjoyable physical activities.
- Take a break
Time-outs are not just for children. Take short breaks during times of the day that tend to be stressful. A few quiet moments can help you feel better prepared to handle what lies ahead without getting irritated or angry.
- Identify possible solutions
Instead of focusing on what made you angry, try to solve the problem. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening or agree to eat only a few times a week. Remember that anger will not solve anything and could only make it worse.
- Make statements in the first person
To avoid criticizing or blaming, which could increase tension, use “I” statements to describe the problem. Be respectful and specific. For example, say, “It bothers me that you left the table without offering to help with the dishes” instead of “You never do the housework.”
- Do not hold grudges
Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you may be consumed by bitterness or a sense of injustice. However, if you can forgive someone who angered you, you may learn from the situation and strengthen the relationship.
