5 Techniques to Relieve Anger Management

Anger can be good when you can channel it for betterment.  But it becomes detrimental when you stay stuck in it.  To empower yourself with your temper, you need to deflect the negative aspects of your emotions and transform them into positive ones.  This is how you can stay on the road to success.

I know quite a bit about anger management because I’ve been able to first recognize it then I used these techniques to improve myself.  At first, exercising was a great means of relieving my anger.  Later, I will still be chewing on something.  That is when writing it out felt like a release from this immobilizing emotion.  Finally, I could start doing some deep breathing exercises which would lead to being able to envision better encounters with the people and circumstances that got me upset.  by then I could start repeating a phrase that would encourage me to start the process all over.

Run.  Write.  Breathe.  Visualize.  Affirm.  -  Run.  Write.  Breathe.  Visualize.  Affirm.  -  Run.  Write.  Breathe.  Visualize.  Affirm…

Here are five ways you can take control of your anger and your life.  You do not have to be a victim of your emotions any longer.  Follow these steps to finding inner peace through a variety of easy-to-do exercises.  For more in depth  techniques for each of the exercises listed below, simply click on the link and read more on my website about how to improve your ability to write, express yourself, follow an exercise program, breathe and meditate and affirm the best person you can be.

These techniques worked for me.  I still use all of them today as part of my lifestyle.  Now that I’ve released my anger, I can focus on loving and successful relationships, health, wealth and abundance.  Life really is good when you move past your anger.  Let go of it and start living!

1.  Start a journal – write out your feelings and then release them.  Once you get them on paper, say to yourself that you’re moving on from this emotion and onto better ones.  Usually, just getting it out of your mind and onto paper will help you release it from your mind.

2.  Focus on breathing – doing some breathing exercises will help you to master your calmness.  When you can’t control a situation, then control your breathing.  Force yourself to breath in for specific counts and holding your breath for specific counts.  It’s important to hold your breath some then let it out.  The tension you feel from the “angering situation” will be released with the breathing tension.

3.  Take up a form of physical exercise – some people, myself included, were born with an abundance of energy.  When this excess of energy isn’t used for positive endeavors, it can get pent up and explode at a moment of least mental resistance.  A.k.a. We lose control and get angry.  That pent up energy pours out in the form of yelling and screaming and hitting things over minute situations.  Relieve this stress and built up tension by getting out and exercising.  Daily moderate to intense exercise will take the bite out of your bark.  I took up running and pushed my anger out through my pounding of the pavement and not on my children.  Take if from me, when you’re physically depleted, it’s tough to get angry.  It takes too much energy.

4.  Visualize better encounters (see yourself acting in a loving and peaceful way) – Practice the art of visualization.  Take the time to imagine yourself having peaceful and happy encounters in situations that normally lead to you’re going over the edge.  It takes some practice but the more you see yourself doing it in your mind, the more you’ll be able to model and act out that practiced you.  Do this when you are feeling good or just before going to bed and upon rising in the morning.  I found that just a minute of visualization before bed and before starting my day got me to that place of calm much quicker.

5.  Start affirming your improvement – affirmation or mantra – Using the visualization technique combined with a new statement about how you are improving yourself and releasing your anger go hand-in-hand.  The more you get your body and mind miming the way you would like to be, the quicker those changes will occur within you.  So repeat daily statements, like, “I’m getting better and better and being happy throughout the day” or “I can see an improvement already in my mood.  I’m feeling good today”  or “I just love this peaceful feeling.  It really is the true me”.

Combine with actually seeing yourself acting out these statements and writing them down as if they actually occurred in your journal will lead you to the path of becoming Angry-Free.

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5 Responses to 5 Techniques to Relieve Anger Management

  1. Mohammad says:

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  2. Heather says:

    This is a great article! I just wanted to add that I now have a dry-erase board which I use in place of a journal for getting out angry thoughts. Then I just simply erase them. This has an interesting psychological effect on me of “deleting” the anger in a physical way. I highly recommend using a dry-erase board, as this has worked wonders for me!

    • Anne says:

      Heather, Thank you for sharing! I love your dry board idea! Sometimes I write things on paper and then burn them in my fireplace and say, that emotion is now gone. But the dry board is a delicious alternative!

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