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Anger Management: Signs, Symptoms, and Tips

Anger Management: Signs, Symptoms, and Tips

Ever get that feeling where you feel like you just can't hold your anger in and you might just burst? Ok...maybe some of you can say yes I've definitely felt this way, others of you may not be able to relate as closely. Either way, everyone gets angry. It's a normal human emotion that everyone experiences in some form or another. However, there are definitely healthy and unhealthy ways to manage your anger, and that's what this article is about. How do you know if you have an anger management problem? If you do, how do you work to take your unhealthy behaviors of anger management and make take them to healthier outlets? These questions and more will be answered below; But, before getting started ask yourself the following questions:

1) Do you feel like you cannot control your anger at times?

2) Do you ever take out your anger on loved ones when it isn't deserved? Whether verbally or physically?

3) Do you feel guilty or ashamed after you have lashed out at someone when being angry?

4) Have people told you you have an anger management problem?

5) Does your anger seem to consume your normal life activities?

*If you said yes to any of these questions, then it might be fair to say that you need assistance in gaining some anger management skills.

This article is definitely not a quick fix for these issues. It is encouraged to take steps through talking with a counselor, seeing a psychiatrist, and looking into anger management group therapy to assist you in your journey through managing this emotion. However, there are ways to work on this daily with just a few of these tips:

  • Note when you physically START to feel angry: turning red, feeling hot, clenched fists, tightening of muscles, heart racing
  • Note when you mentally START to feel angry: racing thoughts, increasingly focused on the issue(s) that have triggered your anger, inability to control your emotions or physical body
  • Journal when you start this process- if you can see these signs and symptoms, you know it is time for a TIME-OUT
  • Usually anger comes from sadness, being upset, depression, feeling hurt- this may be your way of displaying those emotions; if this is so, you should look into yourself and your past and see what is really at the root of the problem
  • Is your anger warranted? It's ok to be angry about things! Just don't take it out on others, especially those who don't deserve it- or channel that anger into something positive (i.e. upset with something your child has done- it might be helpful to take a five minute break before you come back to the situation to sit down and talk to your son/daughter instead of instantly going into yelling mode)
  • Outlets for stress, anxiety, depression, and ANGER: exercise, relaxation exercises, playing music, drawing, painting, writing, meditating, talking it out with a spouse or friend (venting-but appropriately)

These are just a few things you can start to do in order to begin the process of healing and managing your anger. Seek counseling for more extensive assistance in keeping your emotions under control. When you can check your anger, manage it healthily, it will really give you a new lease on life.

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