5 Strategies for Long-Term Anger Management Success

Anger is one of the most powerful emotions. Unfortunately, it’s not a very helpful one. 

Anger can be highly destructive if improperly channeled. That’s especially true for people with underlying medical conditions that predispose them to fury. 

Many heinous crimes have been committed in rage. Besides, uncontrolled fury has led to relationship breakdowns and caused people to utter statements they would later regret for the rest of their lives. 

One study found that 7.8% of the U.S. population suffers from inappropriate and poorly controlled anger, with teens and young adults constituting the most affected demographics. 

Now, 7.8% of 300 million+ people may not appear worrisome. However, it’s important to note that the study only focused on victims of inappropriate fury. That means the number is certainly higher if you factor in those who get angry for genuine reasons. 

Fortunately, anger is perfectly manageable. This post explores the five strategies for long-term anger management. 

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1. Join an Anger Management Group

Anger management groups have generated widespread interest, particularly in the wake of numerous Hollywood movies exploring the very theme of anger management. These groups are particularly effective with elementary students. 

Most anger management groups begin by introducing the participants to the group’s rules and norms. The introduction can last a full week, depending on the challenges the group members experience in getting acquainted with one another. 

Thereafter, the participants will receive anger management worksheets where they can document their struggles and solutions for dealing with the emotion. 

While the approach differs from one set-up to another, most anger management groups for elementary learners focus on identifying common anger triggers. These could be underlying issues like an anxiety disorder or external factors like a toxic social environment. 

Once a student understands what infuriates them, they’re then taught how to control their physical reactions to anger. The final steps entail learning the calming strategies and then setting anger management goals.

2. Know and Acknowledge the Triggers

We’ve already hinted at the significance of identifying anger triggers as a critical strategy for managing this destructive emotion. 

Simply put, it’s difficult to overcome anger issues if you don’t understand what enrages you. It’s even more challenging if you know the triggers but ignore them. 

Take stock of the last three times you got really mad and determine what/who pushed you over the edge. Was it a mean comment on social media, a revolting kid, or a condescending boss? 

If you suffered cyberbullying, you could simply unfriend or block the mean character (of course, after clapping back at them for good measure). 

In the case of a family member, close friend, or coworker, it’s best to take up the matter with the other person and let them know how they made you feel.

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3. Understand the Signs 

We all differ in how we get riled up. 

Some people are quick on the trigger, confronting the situation there and then. Others take their sweet time to reflect before unexpectedly erupting like a volcano. 

But in either scenario, there are always signs that someone/something has struck your nerves. These include elevated heart rate, heightened breathing, uncontrollable sweating, tensing muscles, and slurred speech. 

Once you identify these warning signs, it’s best to step back and let things calm down. You can de-escalate the situation by walking away calmly. 

Retreat to a quiet spot and practice relaxing techniques, such as focused breathing and mindfulness, to diffuse the simmering emotion. No matter how compelling the urge may be, don’t react in the heat of the moment.

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4. Choose Between Avoidance and Confronting

Most anger management experts recommend avoiding people, things, and places that make you mad. 

For instance, if you’re always encountering road ragers while driving during rush hour, you may consider taking a cab or the bus instead. Similarly, you can stay away from hangout joints where you usually encounter bullies from local gangs. 

However, certain situations are best confronted. 

It’s difficult to escape a vexing coworker when your desks are right next to each other or a revolting kid who intentionally absconds their house chores. In such scenarios, your best bet would be to approach the other person and try to amicably resolve the issue. 

Proper timing is key, though. Choose a time when both parties are calm and relaxed.

5. Get Active

Physical activity is widely touted as a remedy for numerous physical and emotional problems, including anger. 

Regular exercise helps release endorphins - hormones associated with happiness. Endorphins work alongside other ‘feel-good neurotransmitters,’ such as serotonin and dopamine, to diffuse anger and anxiety. 

Exercise can also address various signs of anger, including rapid breathing and tense muscles. It helps you decompress and neutralize stressful feelings. 

Multiple studies investigating the role of exercise in anger management have turned up positive findings. 

Even more exciting is that you don’t need to purchase a gym membership to combat fury with workouts. Simple aerobics, like running and brisk walking, are all you need to make a significant difference. Just be sure to follow a workout routine as a proactive rather than reactive anger management strategy.  

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Wrap Up

Despite its destructive nature, anger can be well managed by implementing the above methods. Remember that anger management strategies should be applied from the cradle to the grave, as no human being is immune from this powerful emotion. 

Even the most emotionally resilient people have their tipping point. And when that comes, there’s no telling how dangerously they may respond to the situation.