Anger Management Skills


This page discusses Anger Management Skills.

Do you feel like you are quick to lose your temper?

Are you getting angry at the most trivial of things and unleashing your feelings on others?

Not being able to control your anger is counterproductive in life let alone a work environment.

Anger Management Skills are valuable skills to know.

Ways of Deescalating Anger

One thing to work on first to solve your problem is to learn how to deescalate your angry feelings. For example, if you are in a heated discussion and you feel yourself getting mad or frustrated, take a step back. Tell the person that you would rather talk about the issue again later, so you can do it more calmly.

If you get momentarily upset over an issue, try not to spout off at the mouth, without first thinking the issue through completely. Many times, just stopping to think before you say anything in anger is an ideal Anger Management Skill by itself. This can decrease your anger immensely if you give it a chance.

Physical activity such as taking a walk, jog or working out can help you calm your anger. You can release certain hormones in your system that will lift your mood through doing this.

Meditation and relaxation techniques are ideal Anger Management skills, and help you calm your mind and body. These techniques will make you refocus your mental and physical energy off your anger and onto something that will bring you peace at your core. Then you can work through your problems in a calmer state of mind.

Perform Problem Solving

Deal with anger just like you would with any other problem. Discover why you got angry in the first place and deal with that issue. Many times, an outburst of anger is a reaction to your own frustration of feeling inadequate or that you are not handling a situation the way you should. Once you discover the root of the real issue you can then go about finding a solution in a calm and level-headed manner.

Cognitive Restructuring

Cognitive Restructuring is a valuable tool in Mental Illness and anger therapy. It helps you to examine negative thinking patterns to where you can then change your thinking into a more positive vein.

This tool works on the premise that your anger is brought on by your perception of things going on around you.

Through cognitive restructuring your learn how to more effectively process your perceptions, so that you react in some other way besides flying off in a rage of anger and frustration.

Ways to Improve Communication

Many people do not know how to communicate effectively and then get angry when a situation gets out of hand, because of lack of communication.

First, you have to be a good listener. This means listening to the other person closely enough to hear what he or she is really saying.

Whether the person is stating an opinion you agree with or not, hear him or her out without interruption. You can listen to something you disagree with and not get mad about it. Everyone is entitled to their opinion.

Do not let your mind wander off the conversation either, or you may miss an important point. Keep concentrating on what is being said until the other person stops talking. Then you will have your turn to respond.

If the topic is a hot or controversial issue, try to keep a calm head while talking about it. This is especially true for those times when serious decisions need to be made. Keeping your emotions under control will allow you to decide on the issues rationally.

True communication happens when both parties respect each other's points of views, information, or other items being discussed. Mutual respect for each other will get you further in a conversation than any other communication skill and lessen the chance for anger to occur on either side.


If you try all the above Anger Management tips, and still can't effectively bring your temper under control, then you need to seek out the advice of a professional, who deals with not only anger issues, but also Mental Illness issues. If this is you, you may have a problem that goes deeper than normal anger.

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