When a situation triggers your anger, you may feel overwhelmed. The situation can escalate and create a tense environment for you and anyone else involved. To help you reduce your stress and allow you to strengthen your communication skills, practice the few basic anger management techniques highlighted below. 

How Can You Better Control Your Anger?

Think Before You Speak

While this may be easier said than done, you can train yourself to consider what you are about to say before you say it. Even just pausing for one moment to decide whether your comment could be perceived differently than you intend it can de-escalate a situation. To improve this skill, be sure to work with a therapist you feel comfortable with. They can help you create a more productive inner dialogue. 

Take A Pause

Never underestimate the power of walking away. If you feel yourself getting angry, quickly remove yourself from the situation. This brief time out can help you breathe through the anger and consider a better way to respond. Whether you take a walk or sit in a quiet room, try to identify what made you angry in the situation.  

Wait Until You’re Calm

Before you re-enter a situation to address your concern, wait until you have calmed down. This could only take a few minutes for some people and several hours for others. Communicate with your loved ones about these anger management techniques that you are working on, so they can understand that you will need time to think. 

Get Moving

One of the best ways to handle anger is to find an alternative outlet. Going for a run or taking a swim can help you burn off some energy and clear your mind. A regular exercise regimen can also release endorphins and regulate your mood. In addition to seeing a therapist for anger management services, exercise is a beneficial mental health supplement. 

Consider Solutions

You can start to manage your reaction better by reframing your anger to focus on solutions rather than emotions. Your counselor can help you pause and consider ways to solve the problem that’s making you angry. This approach will keep your conversations more productive and help you move forward from the anger. 

White Spruce Counseling in Rochester, NY, provides comprehensive anger management services. Their counseling staff takes a compassionate approach to their services, working with each individual to manage their mental health. Whether you are recovering from trauma or struggling with substance abuse, they have the services for you. To schedule an appointment, call (585) 424-2436 or visit their website to see a list of their services.