Anger is a normal human emotion and response to feeling threatened or mistreated, or when you think something is unfair or unjust. How you respond to your feelings of anger, though, can have a significant effect on your relationships and your physical and mental health. Learning to deal with your anger in healthy and constructive ways can help you live a healthier and happier life. 

5 Constructive Ways to Deal With Anger 

1. Determine the Cause

Anger often substitutes for other emotions, such as embarrassment or anxiety. When you get angry, pause for a moment and think about what the real reasons for your feelings are. Do you get angry when people in front of you drive slowly? Do you become upset at parties because there are too many people in attendance? When you understand why you are angry, you can begin to take steps to avoid situations that ignite your emotions. 

2. Pay Attention to Your Physical Anger

When you’re angry, your blood pressure rises, your body temperature increases, and you breathe faster, tense your shoulders and jaw, and maybe even clench your fists or feel like you have knots in your stomach. When you feel anger building, pause and check in with your body. This diverts your attention from what is causing the anger and helps you focus on changing those responses to more measured, calmer ones. 

3. Don’t Speak

When your frustration starts to build, don't speak until you’ve had a chance to collect your thoughts. Consider the words you use, your tone, and your body language to be sure you say exactly what you mean. Once you’ve gathered your thoughts in a clear way, tell the other person how you feel so they can understand where you’re coming from.  

4. Take a Timeout

Sometimes, taking a timeout can help you calm down and feel less upset. Take a short walk (exercise can help reduce stress and increase the production of endorphins, or happy hormones) or just leave the room to remove yourself from the situation. After some time to calm down, you can address the issue from a less emotional place. 

5. Get Help

If you find that you consistently get angry and it spirals out of control despite your attempts to manage your feelings, consider getting help. Therapy or anger management classes can help you develop coping skills to ensure you lead a happier life. A professional will also help you communicate your thoughts and feelings in a clear and effective way. 

If you’re having trouble managing your anger, contact Comprehensive Behavioral Health in Staunton, VA, for help. These experienced doctors and psychiatrists are committed to helping you take control of your emotions and your life to "Get Back To You.” They provide therapy and other treatment options for anger management, depression, anxiety, and other mental health conditions. For an appointment, call (540) 688-2646 or visit their website to learn more.