Anger is a natural human response to frustrations, threatening experiences, abuse, unfairness, and irritations. In most cases, it is a normal emotion. However, anger affects personal relationships and psychological well-being when it gets out of control. It also adversely impacts your quality of life.  

In this article, we will first explore how to know whether you have anger management issues and later offer a few techniques you can use to keep it in check. 

Do I have Anger Management Issues?

If you have been wondering whether you have anger management issues, ask yourself these questions. 

  • Do I struggle to control my temper?
  • Do I experience anger outbursts?
  • Do I get angry and regret it later?
  • Do small or petty things make me angry?
  • Have I ever experienced anger to the point that I became violent or abusive?
  • Do people complain about my anger?
  • Do I have issues expressing emotions healthily and calmly?
  • Do I sometimes show outward aggression, including being physically abusive, shouting, and threatening?

If you have answered yes to a couple of the above questions, below are techniques you can use to control anger before it lights an unquenchable fire.

  • Use Calming Techniques

Biologically, anger cause flight and fight responses that provoke higher energy levels. When some people get angry, they hit the wall, physically harm another person or even destroy property. Once enraged, you can avoid outbursts by relieving tension through;

  • Deep breathing and relaxing imagery
  • Meditation
  • Visualizing yourself calm
  • Take Time Out

In the heat of the moment, avoid lashing or acting out. Instead of confronting the situation, walk away until your anger subsides.

  • Talk yourself down

When angry, self-talk determines whether you get more or less angry. Statements like “I can handle this responsibly,” “Relax,” and “I am not letting this get to me,” among others, are helpful. 

  • Invest/improve in communication skills

Slowing down and thinking before responding to accusations can help to manage heated conversations.

  • Identify Anger Source/Triggers and Deal with it

If you regularly face an ordinary situation that provokes your anger, identify and deal with it. Rise above it, confront it or even avoid it.