13 Steps to Manage Your Anger


We all know someone who flies off the handle. Perhaps it’s a friend, a loved one, a colleague or even yourself. The fact is, we all experience anger in our lives, but if we don’t handle it correctly it will consume us and harm the people we care for the most.

Anger management takes time, and it goes a lot deeper than simply choosing to not slam the door any more. You must uncover the experiences and emotions that trigger anger within you, to reach a point where you can control anger instead of it controlling you.

Here are 13 steps that will help you work through anger in your own life.

  1. Recognise and understand the faces of anger
  2. Admit that all angry expression, good or bad, are the result of choices.
  3. Let go of the unnecessary dependencies. This means your anger management is inwardly directed rather than externally determined.
  4. Choose to let go of your need for control and you will experience freedom.
  5. Ground yourself in truth and put aside idealistic myths.
  6. Keep your lifestyle habits consistent with your emotional state.
  7. Live in humility rather than self-preoccupied pride.
  8. Hold your defences to minimum; trust your healthy assertions.
  9. Accept the inevitability of loneliness as you struggle to be understood.
  10. Relate to others as equals. Do not consider yourself above them or accepting a position of inferiority.
  11. Pass along to the next generation your insights about anger.
  12. Avoid the temptation to rationalise your anger; assume full responsibility for who you are.
  13. Be accountability for your ongoing growth and open about your anger management.

Sit down and discuss these steps with your spouse, your family or close friends, and be open to their feedback. Often when we experience anger, we are unaware of how we are perceived by the people around us. If you’d like additional support, contact Duncan on 0434 331 243 for a FREE 10 minute consultation. If you are ready to book an appointment with Duncan, click the icon BOOK ONLINE NOW and you will be taken to his online appointment calendar, and follow the prompts.

5 Steps to Help Manage Your Anger


Image courtesy of stockimages / FreeDigitalPhotos.net

In my personal experience, anger is a secondary emotion that is triggered by a primary emotion such as powerlessness, rejection or inadequacy. It took me a long time to understand that my angry outbursts were more than spontaneous rage. Over many years of professional support, I discovered that when I felt powerless the result would be an angry outburst which was detrimental to my relationships and in one instance even cost me my job. From my own experience, here are 5 steps that can help you to manage the anger you feel in your own life.

1. Take responsibility

I would often have somebody or someone else to blame for my outburst and in this could justify my anger because “they made me do it”, I now know that I am responsible for my own actions and reactions. Taking responsibility for my own behaviour was a challenging process, but in hindsight I see it was one of the keys to managing my anger. By admitting you are responsible for your anger, you are also recognising that it is something that you need to work on and can experience a great freedom in knowing this. We need to own the responsibility for our actions and reactions if we are to commence change.

2. Identify the trigger for your anger

The trigger for my anger was a sense of powerlessness, and with professional support I now recognise precursors to potential outbursts such as a tightness in my chest which tells me I am about to ‘explode’. If you know what triggers your anger, then ask yourself this question, do you know what type of feeling you experience just before you have an outburst? Working on understanding this is a fundamental aspect of begin the process of dealing with your anger.

3. Have strategies when the feelings of anger become present

Having recognised where anger manifests itself before the outburst, I can now stop, think and take a breath before I embarrass myself with an outburst. I consciously understand that my anger is building and am therefore able to give myself the space to overcome that moment.

Note: This still continues to be a work in process. If you are tired, these precursors may be harder to recognise but strategies to manage anger will become more natural as you grow. It is always a choice to implement these strategies no matter where you are at in your journey with anger.

 4. Have an outlet or two

It is important that your anger does not become pent up, and it is healthy to have an outlet for it so long as your anger is expressed in a safe environment. Physical exercise is a good way of getting frustrations out- assuming you don’t injure an opponent while playing a team sport! Exertion of physical exercise, not abuse or physical altercations with other people assist us in releasing angry energy.

Seeking professional help is also a great outlet for anger. It can be useful to talk to people you love, but often we are too proud to listen and/or we will get angry with them when they tell us some home truths. In seeking professional support as I did, not only are you in a safe place but your loved ones are kept safe while you work through the process.

Note: This process took me well over 10 years working with different professionals as I found that much like an onion, when a layer of myself was peeled back, a need to work through further issues arose.

 5. Share your journey

Enhance your relationships with those you love by sharing understanding of your journey. Help them to understand that you alone are responsible for your inner journey, not them. As you become emotionally healthier, sharing your thoughts and processes with those you love can enrich the trust within your relationship.

Do you struggle to control your anger? Are angry outbursts common place in your life? Contact Duncan on 0434 331 243 for a FREE 10 minute consultation. If you are ready to book an appointment with Duncan, click the icon BOOK ONLINE NOW and you will be taken to his online appointment calendar, and follow the prompts.

What The Parable of The Frog Can Teach You About Your Anger

man holding head in handsHow does your body let you know you are angry and what happens to your body if you ignore it's warnings? Do you remember the story of the inattentive and unwitting frog who was placed in a beaker of cold water? The beaker was placed over a Bunsen burner so that the temperature slowly rised until, the frog unaware of his slow demise, was boiled alive.

What was that frog thinking? Clearly, it was not paying attention to the warning signs. In my experience many people approach life in much the same way. Often the people closest to us know we are angry long before we become aware of its presence. How can that be? Anger betrays itself in subtle ways such as the way you gesture or a slight grimace, and the people who know you best are familiar with your body's repertoire.

Why do you fail to notice the warning signs of anger?

  • Anger is an uncomfortable feeling, and you have worked very hard since childhood to ignore it.
  • People raised in a strongly religious family, may hold the belief that anger is ‘a sin'.
  • You learnt that anger is inappropriate or unacceptable because anger was never expressed in your family of origin and/or you were punished for being angry.

How do you fail to notice the warning signs of anger?

  •  Distract by keeping busy
  •  Disconnect from yourself emotionally
  •  Deny your anger by rigid, critical and controlling behaviour

What are the warning signs of anger to notice

1. Frustration and/or anxiety These feelings are inviting you to resolve the issue that has triggered the strong emotions.

2. Tension Your muscles tighten, sending you the message that you have not resolved the problem that has already been causing feelings of frustration and /or anxiety.
Tension can be produced in any part of the body – headaches, chest pain, back pain and abdominal pain may be indications that your body is holding tension as a result of repressed anger.

3. Physical and mental illness Physically your blood pressure, blood glucose and heart rate may become abnormal, increasing physical pain, sweating and difficulty breathing are all part of the body's warning system.
Mentally, unacknowledged anger becomes internalised causing depression.

Are you paying attention to the warning signs of anger or are you like the frog in the beaker, ignoring your rising temperature  until you realise that irreparable damage has been done to yourself or, as a consequence of your anger, someone else?  It is time to act. There are strategies to manage your anger.  You can read about some in my article, ‘6 Tips to Manage Anger' at http://watersedgecounselling.com/anger-issues-6…managing-anger/
It is important that you are proactive by seeking professional counselling to talk about your own particular experience of anger and strategies that work for you. If you want to grow, experience wellness and reach toward your full potential then here’s what you need to do: contact me on 0434 337 245 for a FREE 10-minute phone consultation on how I can best help you or if you are ready, go to the orange button to book an appointment online now.