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How do you deal with anger?

Anger is a strong emotion. A good approach to effectively dealing with anger allows you to have emotional integrity and stay healthy. Did you know that the stress response associated with extreme anger increases your risk of heart attack and stroke? And this increased risk persists for 2-3 hours after a tantrum!

Anger can be measured in degrees – from mild irritation to extreme anger. Anger can be good. Don't immediately feel guilty about the feeling. Instead, understand what the meaning of anger means to you in a given situation. Anger is a signal that something is wrong. It is a signal to stop, analyze what is wrong and take the right action.

Signs of anger

Here are some signs; tense muscles, increased perspiration, shutting yourself down verbally, loud, rapid speech, clenched fists, stomach pain, increased heart rate, dry mouth, or language that is inappropriate or harsh. The point is, you know your signal. Hostility and unforgiveness, resentment, or even deep-seated bitterness can result from unanalyzed anger. This can lead to negative health consequences. This is a good time to expose deep feelings, confront yourself honestly, and work it out. Here's an easy way to deal with anger.


When your unique signal appears, you must pause. Do not react. Take a deep breath. Be aware of the feeling. Admit and admit that you are angry. If you feel extreme anger, just say, "Can you give me a minute?" Excuse yourself politely and quickly from the situation. Take a walk, put on your headphones and listen to calming music.


Analyze the situation. Ask yourself what is causing your anger? Do you feel hurt? Has you or anyone else been wronged, especially those you love? Are you afraid? Perhaps afraid of change that could threaten your future? Are you frustrated with unfulfilled expectations of yourself or others? This may include examining your core beliefs and motivation in a given situation. Admit your needs.


Handle your anger. You are now in control and can act instead of react. Determine if your anger is really justified. Determine an appropriate answer. Know what to achieve in the situation. Sometimes you need to ask for support. If you have the time, anticipate possible reactions from the other person and think about how you might respond to those reactions. Determine if you are willing to live with any negative consequences.


Transform anger into positivity. If you've addressed previous points, you can expect a positive response from the person or situation. Express your desire for positive mutually beneficial results. You may need to argue. This will set you free and reduce your health risk. It's worth the talk. Generate positive emotions daily. Allow yourself to feel joy and happiness.