Managing your anger is all about managing your thoughts. Your thoughts will determine how you respond.
Strategies like cognitive behavioral therapy can teach people healthier thought patterns.
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It helps a user read a set of blood-boiling scenarios and rates how likely they are to have each of six possible reactions. It enables you to recognize unhelpful thoughts that cause a knee-jerk reaction. For example: When you are driving through a residential area, and someone backs their car out of a driveway and nearly hits you. There are six possible reactions:
Instead of escalating your anger with insults or vengeful thoughts, start by focusing on the facts. Rational thinking can reduce your anger.
Changing your angry thoughts takes time. But if you can recognize your thoughts, you can learn to stop yourself and refocus your attention.
Anger is not actually bad for us - it alerts us to the fact that we've been wronged. The racing heart and hot face is your body preparing for a fight or flight response, energizing you to confront injustice.
Anger only becomes a problem if we are unable to manage it, and it manages us instead.
People who are more likely to think maladaptive thoughts tend to be angrier overall. They express their anger in unhealthy ways and experience more days with negative emotions, aggression, and risky driving.
Inflammatory labeling is incredibly toxic as it degrades a human into an object and minimizes any or all of their other qualities.
The antidote to inflammatory labeling is empathy. When you start to think of other people from a different perspective, you will do the opposite of labeling.
Anger is characterised by an intense feeling of displeasure, ranging from frustration to rage. It includes a physiological response like increased heart rate and muscle tension, thoughts such as blame or revenge, and predictable behaviour, such as the desire to lash out.
Many people don't act out how they feel. They might want to yell or scream, but instead, they might pout, cry, or breathe deeply.
When you are angry at something, you tend to only focus on the thing that has angered you.
With so many distractions in our present day, it is so easy to not remain focused on tasks. However, this is where being angry could benefit you.
Take time out to acknowledge you are angry and then get to working on a solution. You will be way more productive, and you will remain focused on the task at hand.