Anger Management Techs
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There are quite a large number of varied Anger Management techniques I use - I work with Autistic children, and they can very quickly shift from what you'd consider their 'default' emotional state to anger, and it can be very hard to get them refocused, so we have several methods available.
First one is a simple breathing exercise - ironically, it's also a key component of meditation :) Take a deep breath, splitting it into three segments: inhalation, hold, exhalation. Each of these lasts exactly three seconds (and you usually count that in your head). During that breath, you try to gather up all your tension as you inhale, solidify it as you hold your breath for three seconds, and then release it all in one go, as you exhale. This one tends to be effective as that tension is physical as well as psychological, so you really relax by the time you're done. That said, it does require a certain level of reason remaining to you, so it doesn't work if you're the 'goes blind with rage' type :p
Another good one is physical activity. As Padme suggested, a good run can be very therapeutic - physical activity of any sort is great for clearing the mind, since you usually need to stay focused on what you're doing, and it helps to drain any excess emotional energy from you as your concentration moves towards the activity. Go for a run, hit the gym, practice a martial art, play a sport. Even if it doesn't totally push the anger away, it can take the edge off and let reason return long enough to let you work out what the problem is.
On that note, let me add this one: first work out why you're angry. And never blame anyone else for that, either! They might have provoked you to anger, but YOU are the one responsible for the emotion, so it's up to you to deal with it. If they've angered you by saying something that makes you uncomfortable, ask yourself why you've reacted that way. Is it an uncomfortable truth that you don't want to face up to? Have they offended your sensibilities? Have they made you feel threatened? Work that one out to start with (although it helps if you cool down first!), determine the trigger, and with that conscious knowledge, you should be able to start working on reversing it: if you know someone's trying to provoke you, there's less chance that they'll actually succeed. Give it some thought!
First one is a simple breathing exercise - ironically, it's also a key component of meditation :) Take a deep breath, splitting it into three segments: inhalation, hold, exhalation. Each of these lasts exactly three seconds (and you usually count that in your head). During that breath, you try to gather up all your tension as you inhale, solidify it as you hold your breath for three seconds, and then release it all in one go, as you exhale. This one tends to be effective as that tension is physical as well as psychological, so you really relax by the time you're done. That said, it does require a certain level of reason remaining to you, so it doesn't work if you're the 'goes blind with rage' type :p
Another good one is physical activity. As Padme suggested, a good run can be very therapeutic - physical activity of any sort is great for clearing the mind, since you usually need to stay focused on what you're doing, and it helps to drain any excess emotional energy from you as your concentration moves towards the activity. Go for a run, hit the gym, practice a martial art, play a sport. Even if it doesn't totally push the anger away, it can take the edge off and let reason return long enough to let you work out what the problem is.
On that note, let me add this one: first work out why you're angry. And never blame anyone else for that, either! They might have provoked you to anger, but YOU are the one responsible for the emotion, so it's up to you to deal with it. If they've angered you by saying something that makes you uncomfortable, ask yourself why you've reacted that way. Is it an uncomfortable truth that you don't want to face up to? Have they offended your sensibilities? Have they made you feel threatened? Work that one out to start with (although it helps if you cool down first!), determine the trigger, and with that conscious knowledge, you should be able to start working on reversing it: if you know someone's trying to provoke you, there's less chance that they'll actually succeed. Give it some thought!
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for me personally? Taking a deep breath, understanding whats bothering me, being mindful of it and letting it fall to the side. An insanely simple process not as simple of a practice- but that is what it always is, a practice.
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Hippie.
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It may sound hokey, but I usually pray. It's hard for me to stay angry with someone when I'm speaking to the Divine. The source of the anger and its solutions usually surface shortly thereafter.
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That too.
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If I’m angry at a particular situation where I’m face to face with people, I don’t really have any conscious anger management techniques. I just deal with it and try to let it go, or at the very least ignore it, so I can continue on with whatever the task at hand is. I’m usually working on something or with someone, so I don’t let that emotion get in the way of whatever I’m doing. I guess the only conscious thing I do in that regard is to sometimes take a few minutes to step back and re-assess. I’ll have a little temper tantrum inside my head but, if that happens, I won’t go back to whatever the situation was until I’ve regained perspective and can solve whatever the problem was.
If I’m online, whether it be related to a website or maybe an e-mail having to do with IRL, one trick I learned from an old mentor of mine is to write out what you want to say. Use whatever swearing and insults you want to say. If you want to call someone a ****ing dumbass moron who doesn’t know shit about shit, write that out. Write out whatever it is you would want to say to that person, while making sure it’s still substantive (if not harsh). When you’re done, and you’ve had the opportunity to re-read it and feel better after having had that little temper tantrum, delete it. The other person doesn’t need to see it. It was meant to be therapeutic for you. It works well for me on the few occasions I do it.
If I’m online, whether it be related to a website or maybe an e-mail having to do with IRL, one trick I learned from an old mentor of mine is to write out what you want to say. Use whatever swearing and insults you want to say. If you want to call someone a ****ing dumbass moron who doesn’t know shit about shit, write that out. Write out whatever it is you would want to say to that person, while making sure it’s still substantive (if not harsh). When you’re done, and you’ve had the opportunity to re-read it and feel better after having had that little temper tantrum, delete it. The other person doesn’t need to see it. It was meant to be therapeutic for you. It works well for me on the few occasions I do it.
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I usually have to sleep it off since whenever I try to talk to someone about it they have no idea what I'm saying or they say something that makes it worse. So, unfortunately I do have to keep it bottled up which I know is bad, but when I talk to others about it they almost always make it worse.
If I can't sleep it off I find something funny or amusing on YouTube to keep my mind off of it.
If I can't sleep it off I find something funny or amusing on YouTube to keep my mind off of it.
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Watch Gurren Lagann... Or something simply absolutely awesome that makes you feel awesome and uplifted. In fact, i'm supprised no-ones mentioned music yet. I find progressive music and/ or just really harsh music with VERY kinda twisted lyrical content works for me. (Acid bath = good example) Either listen to something softer that will either inevitably cause you to calm down. Or something that you can vent off. If it weren't for music i'm pretty sure i'd have gone colembine by now ^_^
... But I'd have planned it better >.>
... But I'd have planned it better >.>
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Punch my friends, and being punched by them :CCry1
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Except for when I have the tuxedo in Minecraft.
For me, I usually do what Bac said, I write out a really harsh letter, swearing and capslock included, and when I'm done venting I delete it (if I'm dealing with an online person or responding to an email etc).
I don't react to anger, I usually just shut down and then lie on my bed for hours on end staring off into space. It's a wonderful way to clear my head and it gets me thinking about what made me angry in the first place. If that doesn't work I scream into a pillow and punch it.
Anger management is fairly easy.
I'm really really laid back to the extent most people think nothing bothers me, but then when someone does bother you go ****ing ape shit at them.
Then people won't be annoying ****ers towards you.
Jobs a good'un.
I'm really really laid back to the extent most people think nothing bothers me, but then when someone does bother you go ****ing ape shit at them.
Then people won't be annoying ****ers towards you.
Jobs a good'un.