Effective Anger Management Techniques: A Practical Guide

While everyone experiences anger at various points in life, some people struggle to deal with negative emotion in an unhealthy manner. If a person exhibits regular outbursts of anger, especially in situations where anger is an inappropriate reaction, he should attempt some anger management techniques.

Count to Ten

• This is perhaps the most well-known anger management technique. Whenever a person feels anger beginning to develop, he should stop everything he is saying or doing, take a deep breath, and slowly count to ten. This technique helps even out a person's emotions and allows him to gain some quick perspective.

Humor

• Humor offers the quickest way to break tension and ease angry emotions. Highlighting the funny side of an argument, without using sarcasm, will soften the mood.

Exercise

• Physical activity distracts anger, and also provides a focal point to channel hostility and other negative feelings. A person who suffers with frequent uncontrollable anger should develop a high-energy exercise regime.

Time Out

• Sometimes, the only immediate solution is to step away from the problem. If a person finds his anger difficult to control, he should remove himself from the situation, and allow time to think over his reaction. This lowers the number of knee-jerk displays of anger.

Meditate

• Meditation for anger problems can be as simple as sitting in a quiet room, eyes closed, thinking of positive images and experiences. Others like to play soft music, or light candles, and some use a specific go-to image, such as a sandy beach or a sunlit meadow. Find regular, quiet time. Continuous stress and activity frays the nerves and heightens feelings of anger.