Try counting before shouting

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned. - Gautama Buddha

Anger is a human emotion that can range from meek annoyance to extreme rage. It is a feeling that is accompanied by biological changes in your body. When you get angry, your heart rate and blood pressure augment, and stress hormones are released. This can cause you to shake, boil, become sweaty and feel out of control.

Although a healthy human emotion, when it gets out of control, anger can lead to much menace. Uncontrollable anger can lead to problems at work and in personal relationships, as it can make you unpredictable, moody and rickety in behaviour.

Knots in the stomach, elevated heart rate, profound perspiration, tightening of muscles in the jaws and arms, rapid breathing, clenching of fists and mild headaches are often signs of an angry mind. Too much anger can make you critically ill.

Also, if the anger is expressed in an abusive, sadistic or negative way, it can cause enduring scars in the people you love the most. Chronic anger makes it hard for others to trust you or speak candidly, as they never know what is going to set you off. Moreover, it adds to one’s stress, clouding one’s thinking, making it harder to deliberate, see the bigger picture, and enjoy life.

Anger management is a procedure of acquiring the skills that help recognise the signs when you are getting upset and take the requisite actions to deal with the
situation in an affirmative way. Learn to cool down your anger and manage your tantrums rather then bursting it out on someone. Anger, as they say, is one letter short of danger.

Think before you speak

Speak when you are angry and you will make the best speech you will ever regret. Anger can make your words inconsiderate, thereby hurting people and creating irrevocable dent in relationships. Think twice before you let loose statements that have sombre repercussions.

Words once spoken cannot be taken back. hink of what is it that is really making you furious. While we may argue about inane issues, the real reason could be something else.
Time out, please!

f you feel your anger is getting out of control, take time out from the situation or argument. Try stepping out of the room, or going for a brisk walk. Relax by taking elongated deep breaths and focusing on your breathing. Deep long breaths help counteract rising anxiety. The technique is to breathe deeply from the abdomen and take in as much as fresh air as possible for your lungs.

Remember to make time to talk about the state of affairs later when everyone
involved has calmed down. Make a plan as to how you are going to stay composed when the conversation resumes.

Use diversion

A familiar strategy for managing anger is to divert your mind from the situation that is making you angry. Try counting to ten, play some soothing music, watch a hilarious movie, talk to a reliable friend, sip on some green tea, or then, focus on some simple task like cycling, swimming, ardening, cooking – anything that can lessen the stress in your body.

It’s a great idea to indulge in some form of physical exercise. Stretch or massage areas of tension like the forehead, neck, shoulders or hands. Massage your scalp and neck with a balm or cooling hair oil for instant relief. Go in for some aerobics or yoga. These are all effective tactics to release pent-up energy, so that you can get back to the situation with a better  frame of mind.

Don’t hold grudges

Do not let your anger lead to abhorrence against anyone, as you will hurt yourself more than the other person. When you hold animosity, you simply allow it to occupy your mind free of rent. Let go and move on. Everything happens for a reason; think it happened for your good. It’s best to forget it in order to ease the bitterness around you.

Do it for yourself. Controlling your anger will help you feel more organised; you will learn to deal with your feelings better and more effectively. Moreover, educed hostility and better communication will help improve your relationships. Using your anger constructively will also allow you to concentrate your energies on things that are significant to you, giving you a greater sense of accomplishment and purpose.

Tame your anger and diffuse the situations that make you irate. Never be a slave of your fury and get your reputation ruined by it. Be in control of your thoughts and actions. Think positive and don’t allow destructive thoughts to invade into your serene space. Remind yourself that rage won't fix anything and might only make things worse.

So, just take a chill pill!