Teachers' Speak - Anger Management

Simple ways to control anger!

If you find that your angry outbursts are negatively affecting your relationships with family friends and even complete strangers, it's probably time to change the way you express your anger

Here are some tips to get your anger under control:

Take time out, count 10 before reacting or leave the situation all together.

Do something physically exerting. Physical activity can provide an outlet for your emotions, especially if you are about to erupt. Go for a walk, swim, lift weights or shoot baskets.

Find ways to calm and sooth yourself.  Practice deep breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as 'take it easy'. You can also listen to music, paint, journal or do yoga.

Express your anger as soon as possible so that you don’t keep your anger brewing within you. If you can’t express anger in a controlled manner to the person who has angered you, try talking to a family member, friend, or some other trusted person.

Think carefully before you say anything so you don't end up saying something you regret.

Work with the person who has angered you to identify a solution to the situation.

Don't hold a grudge. Forgive. It's unrealistic to expect everyone to behave exactly as you want.

Use humor to defuse your anger, such as imagining yourself or the person in silly situation. Don'ts use sarcasm; it’s just another form of unhealthy expression.

You can practice many of these strategies on your own. But if your anger seems out of control, is hurting your relationship or has escalated into violence, you may benefit from seeing  a  psychotherapist or an anger management professional. Role playing in controlled situations, such as anger management classes, can help you practice your techniques.

Contributed by: Mrs. Priyanka P. Pande (Secondary Section)