Anger is an inherent part of human nature. Regardless of whether a person is consciously or subconsciously aware of the feeling, our emotions are often overpowered by violence, hatred, and aggression. Much has been studied and said about the primitive negative fantasies of a child that later stems itself in the form of anger and aggression. In a modern-day world, it is crucial to managing one s anger by allowing positivity to take control and purge out the negative emotion.

Why is anger management crucial?
If one is not able to manage their anger, it can affect one s mental health while directly hampering professional and personal relationships. Anger management is a must for people who are not able to exercise control over their temper and allow this emotion to take control over their lives. Lack of anger management is one of the root problems in most urban countries including India. Steps should be taken to reduce its effects for so that there is an overall benefit for an individual and society at large.

How to manage anger?
Anger management is meant to help people control their anger practically while boosting the physical and mental wellness of the affected person.

Here are six effective tips to manage anger-

One should not pressurize oneself to be perfect. You should expect others to do their job well while avoiding anger and frustration in case there is any underperformance or failure in living up to the specified standards.
If one has gone through a traumatic past, it is important to confide in someone rather than sulking or brooding over it.
It is important to provide quality time for oneself so that one can derive pleasure and happiness and therefore be surrounded by a positive emotion.
One must try to handle the situation diplomatically rather than getting angry and allowing the situation to go out of hand.
The age-old remedy of counting backwards plays a commendable role in this regard. You should allow yourself some time to regain the composure and not lose the temper completely. Developing a positive outlook towards people and situations offers a new perspective on life and can save the day.
Expression of anger need not always be violent; you can choose to be quiet or avoid a particular situation if possible. This can save your relationships as well.
Both anger and stress are co-related, and their management also works in similar ways. This may be attributed to the fact that both these emotions comprise of similar constituents and can affect any person in detrimental ways. Prolonged stress and anger can take a toll on both emotional and physical health and therefore, it is necessary to control them and reduce its impact.

6 Effective Tips For Better Anger Management!

Anger is good. It protects you. But intense, uncontrolled anger may destroy valuable relationships. Anger is a result of anxiety and fear. When we assume that our expectations will not be met, we become anxious. When we feel unsure about our own capabilities we become anxious. This anxiety creates fear. Anxiety comes from our beliefs. All beliefs can be modified.

Anger has lots of energy. Avoid arguments/confrontations when you are very angry. When you are very angry you are likely to use rough language which may damage your relations and you are likely to behave impulsively. All this you might regret later on. Following are a few techniques which will help you to manage your anger in difficult situations :

Sit down and have a glass of water, slowly. This will help you to calm down a little.
Avoid or go away from that room or situation. Tell the people concerned, that you are angry and would like to discuss it some other time.
Deep breathing exercises help a lot. Close your eyes, take 10 deep breaths, turn your attention towards your body. See what is happening to your body. Tell your body muscles to relax. If your heart is beating fast, if you are breathing fast, continue deep breathing, till it normalises.
Now understand what is making you angry. Understand your own anxiety and fear related to the issue.
Let the other person know how you are  feeling . Start your statements, I feel hurt/insulted/let down/neglected etc. when you do this , instead of saying  You hurt/neglect me . When you express your feeling in this manner, the other person does not feel blamed, which makes the other person more receptive.
Focus on the current issue, don t bring in past situations.
Tell the other person, what you want or expect, instead of telling what you do not want. E.G. Instead of saying  I don t want you to go out now , say  I would like you to stay at home today .
Listen carefully what the other person wants to tell you. Give others a chance to voice their opinions.
Make an eye contact and be firm but polite while communicating your point of view.
Understand everyone s responsibility in the situation. Try to see, what is your share in the problematic situation? Work on that.
Understand what change you want.
Have realistic expectations from others and also from yourself.

Anger Management - 12 Tips To Help You!

Many of us feel anger, frustration and dissatisfaction in our daily lives. While medicine and therapy can help extreme cases, there are other ways to bring down the symptoms with a proper daily routine, diet and exercise. Exercise can be an incredible treatment to discharge those sentiments. In case you wind up getting angry regularly, yoga can help you to deal with the problem while you are away or at home. Yoga can help with both managing anger and calming you down when you feel particularly furious at any given point. Some of the asanas or postures that help in doing so are as follows:

Savasana (cadaver posture): With the cadaver posture, you lie on your back with your palms up and arms next to you. At that point, you relax every part of your body. While practicing this posture, concentrate on relaxing. Inhale deeply into your tummy. It is best to shut your eyes while doing so.
Sheetali Pranayama (cooling breath): The cooling breathing exercise is a phenomenal approach to address anger. You basically roll your tongue (twisting in the edges) or press your lips together. In case you cannot roll your tongue, breathe in gradually through your mouth so that the air gets in through your tongue. At that point, close your mouth and breathe out through your nose. This practice is believed to lessen the anger and enhance peace of mind.
Ardha matsyendrasana (half spinal twist pose): This posture strengthens the organs and relaxes your spine. You can perform this exercise by sitting with both legs in front of you, and then by folding one knee up while folding the other on the ground underneath the other leg. You then turn your spine toward the side where the knee is up and use the knee as a rest for your arm as you stretch into the stance. Try not to exhaust yourself. In case you feel pain, relax a bit.
Urdhva dhanurasana (upward bow pose): This stance has been efficient in increasing trust between people with threatening or serious identity issues, and decreases anger. While there are a few approaches to accomplish a back curve in yoga, the upward bow stance is the most widely recognized due to the back twists that lead to better circulation of energy.
Salamba sarvangasana (shoulder stand): It can balance out the nervous system. People who deal with anger issues or who have an antagonistic identity will find that this asana helps in lessening their outrage and anger. It creates quality and adaptability and helps the thyroid and parathyroid organs as well.
Doing yoga frequently will go far towards helping you deal with your anger in the long haul. In case you have an identity issue, exercising consistently will strengthen the mind. However, you might need to go to a class keeping in mind the end goal, which is to manage the anger.

Anger Management - 5 Yoga Asanas That Can Help You!

Anger is a type of feeling whereas aggression is a type of behaviour. However, the two are frequently confused with each other. At different times individuals use their anger as a reason to act in an aggressive way. Here are a few differences between anger and aggression:

Anger is an acceptable feeling simply like bliss or sadness. Everybody feels angry once in a while. However, numerous individuals deny that they ever feel angry. For others, they have a tendency to wind up being angry to conceal different sentiments and emotions, for example, hurt and sadness. Angry sentiments can discharge endorphins, which are very powerful chemicals inside the body. This rush of energy can help individuals to alleviate themselves from feeling sad or hurt. Nonetheless, covering these very basic and fundamental feelings with anger is not a sound and healthy coping mechanism. Feeling angry is all right, however, the practice that people show when they feel angry may fall into the category of aggression. Anger is a very normal and typical feeling.

Aggression, on the other hand, is a decision. Just because you feel angry and furious does not give you the authorization to treat others poorly. Forceful practices tend to scare the other individual into doing something whether they need to or not. At the point when individuals carry on forcefully, they do not recognise the other individual's sentiments or necessities. Rather, they want the other individual to give in. There are a bunch of approaches to carry on aggressively and it might turn out to be physically injurious. Verbal types of aggression involve making threats or demands. It might incorporate verbally abusing or putting the other individual down. Physical types of aggression may incorporate tossing things, breaking things, hammering things, or physical assaults.

Aggressive conduct can be separated into different classes. These include instrumental aggression and receptive aggression. Instrumental aggression is objective guided aggression in which harm to another is not the essential objective, despite the fact that it can be an optional consequence of the activity. Another sort of aggression is called responsive aggression. Once in a while, it is referred to as hostile aggression. Responsive aggression is conduct that has harm as its primary and in some cases secondary objective. As a rule, this activity is because of an apparent unfairness, insult, or wrongdoing.

Anger is an impermanent emotional state brought on by disappointment and frustration. Aggression, on the other hand, is a regular attempt to hurt a person or to destroy property. In evaluating the conduct, try to make out the difference between anger and aggression that demonstrates emotional issues so as to lead a more normal and well-adjusted life. One can also take the help of anger management or therapy for better evaluation of the source of anger and its surrounding feelings. 

How to Differentiate Between Anger and Aggression?

Anger is among the gamut of emotions we exhibit as a reaction to a situation, and it is a'normal' emotion too as long as it is kept under control. Some people have the propensity to explode when pushed to the extreme. They keep swallowing their emotions until they can finally do it no more, and erupt like a volcano. Others dealing with extreme anger are like a ticking time bomb. You'll never know what you unwittingly say or do can trigger an explosion. In either case, anger that cannot be controlled comes with a physical reaction.

Your heart beats faster preparing you for both action and reaction. Your breathing quickens. You may clench your fist, tighten your shoulders and go into a defensive position. The problem arises out of the fact that it is almost impossible to feel anger and empathy at the same time. An angry person is seldom sensitive to the well being of his victim, and hence may lash out verbally and sometimes physically. Such things done in the heat of the moment mostly leaves us with regrets. So here are a few ways to deal with extreme anger.


	Acknowledge it: the first step in solving a problem is recognizing that you have one. The fundamental problem here is that people believe they are on the right track and refuse to budge from their views. It is essential to realize that this step is not about deciding whether you are right or wrong, but acknowledging the fact that your reaction to the situation can be channeled in a better way. When getting someone to acknowledge their anger problem, be careful as to not use negative words like wrong, false and shouldn't. Instead, influence with positive words like can and should. Instead of saying'you are wrong to react like this, you can say'i understand what you are feeling. Is there a way we can resolve this situation'
	Recognize the signs: once you know that your problems exist, you can try devising ways that will work for you in dealing with the situation. You can count to 10 to calm yourself or simply decide to not speak until you can calm yourself. Knowing that you may enter into an argument in a situation, you can list down the points that you feel strongly about and discuss each of them one by one. Working your way through a finite list gives a better opportunity to reach closure at the end.
	Find ways to let it go: not all arguments end in closure. A lot of unsaid justifications cloud our mind repeatedly leaving us seething from the inside. Research has shown that the neurological anger response lasts less than two seconds. Beyond that it takes a strong will to stay angry. Once you realize how much your anger is consuming your mind, decide to free your mind with meditation and other calming exercises. Tell yourself that some people and issues simply don't deserve your anger, emotion, reaction or time.


If you or someone you know is suffering from anger management issues, consult a doctor today.


How To Control Extreme Anger

Anger is an emotion found in every human being. There is nothing wrong with being angry. However, if it gets out of hand there might be serious consequences. Knowing a few things about anger management might help the next time you are struggling to manage anger. 

The Wrong Approach
Before knowing, what are the right things to do, it is necessary to know what doesn t work well. This will give a better insight on anger management. 

Often, we think suppressing anger might be the right thing to do. But, it is not. Trying not to react to a situation and keeping it under wraps, might affect your health and can even be the root cause of heart disease. However, suppressing it often lessens the intensity of the anger.
Just like suppressing it is not a good idea, venting it out completely is not the right approach as well. Venting might help you to cool down faster later on, but initially, it might hurt the other person and also have a negative impact on health. Venting anger occasionally will also make the person aggressive in nature.
Thinking or using words like always, never, should/shouldn t, must/mustn t do not usually help. Thinking about  he should never talk to me like that  or  they are always being unfair to me , brings about negativity and doesn t help in calming down.
The Right Approach

Counting to 10, the age old approach to anger management often helps in cooling down and giving a clear perspective. When we are angry, we end up saying and doing things we don t mean to. Counting gives us some time and helps us calm down a bit.
Breathe slowly when you are angry, say experts.  Instead of talking or reacting to the situation, just breathe in and out slowly. When you breathe out more, your body will calm down and make you relax.
Talk to someone who understands you when you are angry. Instead of venting out or suppressing it, talk it out with a friend or a family member. Tell them your feelings and why you are angry. This will help you a lot in relaxing. It works as a counselling session.
To manage anger, in the long run, one should always lead a healthy lifestyle. It means not just having a healthy diet, but also having proper sleep, not being stressed about anything, doing exercise, etc. 
Doing something creative often takes your mind away from angry feelings. Join a dance class, an art workshop, start keeping a journal, it will definitely help in the long run.
Leave the place immediately for few moments and drink water slowly when angry. Don't prolong the anger, come back and start conversation normally.

Anger Management - What Works and What Doesn't

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