6 practical ways to control your anger
Anger. It’s something we’ve all experienced before, but for some, it’s part of their everyday life. Whether it’s becoming enraged at petty things or more serious situations, for many people, controlling their anger is no mean feat.
And not only does it affect those around them – after all, who wants to be around a furious person all the time? – but it can also affect their own health.
According to Better Health, constant anger means a constant flood of stress chemicals which can in turn lead to health problems such as headache, digestive issues, insomnia, anxiety, depression, high blood pressure, eczema, heart attack and stroke.
Of course, all these risks can decrease dramatically simply by taking a few steps towards managing your anger. Here are some of the best ways to do just that.
1. Make sleep a priority
Countless studies have shown that a lack of sleep can lead to anger and vice versa, so by getting more shut-eye, you’ll be breaking this toxic cycle and giving your waking self more of a chance of controlling your rage.
2. Get moving
When you’re angry, your levels of cortisol (the stress hormone) are sky-high. Exercising every day – even if it just means going for a walk around the neighbourhood – will release endorphins, decreasing anger and lifting your mood. It’s also a great way to channel your negative energy into something productive
3. Eat less sugar and don’t skip meals
So many of us are addicted to sugar without even realising it, meaning that if we don’t get our fix regularly, our blood glucose drops, our bodies release cortisol and adrenaline and we get “hangry”. Cutting down as much as possible on sugar will help reduce your reliance on it.
4. Free your mind
Forget everything you thought you knew about meditation – it isn’t about sitting cross-legged or chanting. Meditation is simply about taking a small amount of time each day to quiet the mind, focusing on deep breathing and letting negative thoughts come and go without letting them take hold.
5. Know your triggers
The next time you get angry, ask yourself, what is it about this specific situation that’s made me mad? Is it the person you’re talking to? Are you hungry? Tired? You can’t start managing your anger until you know what’s causing it.
6. Get distracted
When you’re angry, it’s hard to feel other emotions simultaneously. So do something that’s incompatible with anger, like cuddling a pet or watching a funny show on TV. It’s highly unlikely that you can experience full-blown rage while looking at a cute dog, right?
Ultimately, if you feel you’ve tried everything and simply can’t get a hold of your anger, we recommend seeking out professional help.