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Anger Management

When things don’t go the right way or as we would want individuals express an emotion which is very intense and is called Anger. When the limits people set are violated, or people feel threatened or attacked they respond with the feeling of Anger. Increases in heart rate, blood pressure, levels of adrenaline are the identifiable signs of anger. When anger takes place the fight or flight response is activated. In this case the blood flow of the entire body is directed to the legs and arms to prepare the person in case they need to fight, run away or firm their stance. During this condition the blood flow is in its least quantity at the most important part of the body, which is the human brain. The brain controls the rational thinking, reasoning, decision making and thinking ability; for doing that the brain requires sufficient amount of blood and oxygen to work in the proper way. When the blood flow is not enough in this area the human body cannot act and think properly or apply problem solving ability before reacting to the distressing situation.

Anger is a survival tool and not only a negative form of emotion. It is very helpful in motivating individuals and at times carry out necessary actions. But this will only work out if the anger is in control and resulting in turmoil in people’s lives. In order to restore the blood flow in the brain, regulate reasoning and provide controlled anger these measures must be taken

Step 1: Learn to identify triggers

The initial step is to identify what makes us angry. We can utilize mindfulness technique to evaluate the emotions we feel during different events. We must become skilled at identifying which situations, what actions of others, which of our thoughts, and what things set off our anger. When we can keenly identify our triggering state of affairs, we can work on catering our anger in an improved way.

Step 2: Recognizing our signs under anger

Recognizing when we are beginning to become angry or when something has made us pissed is a vital step. We must learn to look for the physical signs such as feeling hot, feeling the muscles tighten, clenching our jaw, making fists, pointing, exaggerated hand gestures, neck and shoulder muscle tension, shaking etc. All these warning signs tell us that we are becoming frantic and soon we will start yelling, making threats or start a physical fight.

Step 3: Use anger management technique

When one becomes able to identify what generates their anger and what are the warning signs, an individual is steps ahead in tackling their anger. At this point the person is capable enough to apply management techniques to help themselves in calming themselves and start working their mind rationally. A few of these techniques are:

Deep Breathing:  In deep breathing an individual is asked to take long and deep breaths, it helps in relaxing and releasing muscle tension. It will also restore oxygen and blood to our brain to help us think why we or the other person is acting in such a way that would cause people distress. You will no longer feel angry when you are relaxed.
Distraction: Distraction techniques include counting backwards in your mind or leaving the scene of crime. It helps taking our mind off the thoughts that are instigating our anger. Other techniques can include listening to music, watching a movie, talking to a friend or reading a book to take our mind off the illogical thoughts.
Exercise: Exerting physically is a very productive remedy to keep your stress and anger under control, it helps us keep calm and have any sort of outbursts. If an individual feels their anger is rising they can go for a run or a walk or indulge in physical activities. 
Taking time out for our self: Every individual needs a time out sometimes. Taking time off from your busy routine for self care is very essential. When you are unable to take breaks it can result in a mount of stress that can burst out in form of anger, agitation or even irritability.

Accumulating anger within you is not healthy and it is essential to vent out stress from time to time in a healthy manner so that it does not lead to physical or psychological issues like high blood pressure or elevated sugar level, and even depression. Once we are able to calm ourselves down we should talk to the person who is the reason behind the anger or look for alternate solutions for the problem.