Anger is a normal emotion that everyone experiences from time to time. However, if you find that your anger turns into aggression or outbursts, you need to find healthy ways to deal with anger. RAAGA has put together some handy tips to help you out:

Here are 10 ways you can control your anger:

1. Count down
Count down (or up) to 10. If you’re really upset, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.

2. Breathe Deeply
Your breathing becomes shallower and speeds up as you grow angry. Take slow, deep breaths from your nose and exhaling out of your mouth for several moments.

3. Take A Walk
Go for a walk, ride your bike, or bounce a ball. Anything that gets your limbs pumping is good for your mind and body.

4. Relax your muscles
Slowly tense and relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.

5. Repeat a mantra
Find a word or phrase that helps you calm down and refocus. Repeat that word again and again to yourself when you’re upset. “Relax,” “Take it easy, and “You’ll be OK” are good examples.

6. Stretch
Neck rolls and shoulder rolls are good examples of non-strenuous yoga-like movements that can help you control your body and harness your emotions. No fancy equipment required.

7. Mentally escape
Slip into a quiet room, close your eyes, and practice visualizing yourself in a relaxing scene. Focus on details in the imaginary scene: What color is the water? How tall are the mountains? What do the chirping birds sound like? This practice can help you find calm amidst anger.

8. Play some tunes
Let music carry you away from your feelings. Use a head phone or slip out to your car. Crank up your favorite music and hum, bop, or sashay your anger away.

9. Stop talking
Saying things when you’re angry is more likely to do harm than good. Pretend your lips are glued shut. This moment without speaking will give you time to collect your thoughts. Once your anger has subsided, express how you feel.

10. Take a timeout
Give yourself a break. Sit away from others. In this quiet time, you can process events and return your emotions to neutral. You may even find this time away from others is so helpful you want to schedule it into your daily routine.

11. Talk to a friend
Don’t stew in the events that made you angry. Help yourself process what happened by talking with a trusted, supportive friend who can possibly provide a new perspective.

12. Practice empathy
Try to walk in the other person’s shoes and see the situation from their perspective. When you tell the story or relive the events as they saw it, you may gain a new understanding and become less angry.

13. Find a creative channel
Turn your anger into a tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creative individuals. Use yours to reduce anger.

If these tips don’t help, consider talking with your doctor. A mental health specialist or therapist can help you work through underlying factors that may contribute to anger and other emotional issues. 

Stay tuned to RAAGA for more interesting reads!

Source: Healthline