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Between the 1st - 7th December 2018, the UK acknowledges National Anger Week. The country-wide campaign aims to raise awareness on the issue of anger and to educate people on ways to safely dissipate any rage issues they may have.
Anger is a powerful emotion that can appear when you feel hurt, annoyed, frustrated or disappointed. Depending on your method of processing anger, it can manifest itself in positive or negative outcomes.
Educating yourself on recognising the signs of anger and learning how to process these emotions effectively, can help you handle emergencies, solve problems and maintain meaningful relationships.
Anger can be classed as a ‘problem’ if you let it spiral out of control and harm people around you. This can happen if:
- You regularly express your anger through harmful or reckless behaviour.
- Your anger is having a negative impact on your overall mental and physical wellbeing.
- Anger becomes your default emotion - obstructing your ability to feel other emotions.
Despite being a challenge, keeping a hold on your temper can be a meaningful and powerful tool. Below are five tips on how to help manage your anger and stop yourself from losing control of your emotions:
During a disagreement, before you say something that you may regret, it is wise to take a few moments to collect your thoughts before you speak. It will help set the tempo of the conversation and will also allow others who are involved to do the same.
Instead of using blaming and critical terms, say phrases that use “I” instead. For example, “I am upset that you cancelled our plans”, instead of “You are ruining our friendship.”
Physical activity is a great way to combat stress and allow you the opportunity to cool off after an altercation. If you feel that your anger levels are rising, encourage yourself to go for a jog or a brisk walk to help clear your mind.
Practising relaxation techniques can help prevent the effects of underlying anger. Suggestions include yoga, breathing exercises or listening to calming music.
If you feel as though you can’t keep your anger issues under control, and it starts to affect your daily life, you should consider seeking help from a professional. For the wellbeing of yourself and those close to you, a visit to your GP may be appropriate.
To help provide insight and support to people suffering with their anger issues, the British Association of Anger Management (BAAM) have created several anger tool kits that are free to download from their website.
Keep Your Cool Kit - The downloadable PDF features quick tips on managing your anger, strategies for defusing anger in others, stress tests and more.
Keep Calm Over Christmas Kit - As National Anger Awareness Week runs in December, the BAAM have also created a self-help kit that focuses on anger issues during the festive period. The guide talks you through pre-Christmas preparation, tips for young people dealing with anger and wellbeing suggestions for Christmas day.
If you are unsure on how much anger affects your life and of those around you, click here to try the BAAM’s free online tests. Here, you can find tool kits to review your anger, stress and shame levels, as well as your communication style.
If you feel as though you have issues with your anger, or if you have any other mental or physical wellbeing concerns, please call our helpline on:
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