Anger management - Tips

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

Do the 'let your voice out' exercise as described above while you talk to a mirror as if you are talking to the person you are angry with. Besides the release of tension and getting to know your thoughts, the mirror could have the effect that you realize that you are not so different from the person you are angry with.

And you will start to feel what it is like when someone is throwing his/ her anger on you.

This active meditation is perfect for anger management. Both for people who are very fast angry and for people who do not dare to let their anger out. You can do the meditation alone, but I can highly recommend you to find a place to do it with a group. With the right guidance and the support of the group, it will make it much more powerful.

The meditation consists of five stage and has music to guide it. You will find an explanation here: http://www.osho.com/meditate/active-meditations/dynamic-meditation

Laughter can be a fantastic tension release. You can use humor to help you face what's making you angry. Maybe you also find out that your anger is caused by unrealistic expectations and you can laugh about that.

Note: avoid sarcasm. Sarcasm can hurt feelings and make things worse

The way you communicate can do a lot in preventing anger to increase or even happen at all. When you tend to speak in an annoyed and blaming way, keep yourself to speaking according to these rules: Speak sentences starting with "I" in stead of "you".

Express as factual as possible the situation, express how you feel about it and express what you would like.

Create short breaks during your day. This way you prevent yourself from feeling stressed out and anger will be less easily triggered.

Physical activity is very useful as an anger management tool. Regular physical exercises will reduce stress, but also when anger is rising you can use physical exercises to blow off the steam in a harmless way.

Do you suffer from anger management issues and could you use some support?
A therapist or counsellor can help you.

Next time you are struggling to control your anger ask yourself: "Will the object of my anger matter ten years from now?"
Chances are, you will see things from a calmer perspective.

Try counting to ten before saying anything. This may not address the anger directly, but it can minimize the damage you will do while angry.