Anger Management Expert in Perumbakkam

Your Trusted Partner in Anger management

Keeping your temper in check can be challenging. We are here to provide you with top-notch care and guidance to tackle your problems.

Anger management Hospital in Perumbakkam, Chennai

Understanding Anger Management

What happens if you don’t find healthy ways to express your anger?

If you suppress (don’t express) your anger, it can affect your thinking and behavior patterns and create (or make worse) a number of physical problems. When you’re angry more than you’re not, healthcare providers call it chronic anger. Chronic anger has been linked to health issues, including:

  • High Blood Pressure.
  • Heart Disease.
  • Headaches.
  • Skin disorders like atopic dermatitis (eczema) and psoriasis.
  • Digestive problems like abdominal pain, constipation and diarrhea.

10 anger management Tips

1. Think before you speak

In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

2. Once you’re calm, express your concerns

As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

3. Get some exercise

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

4. Take a timeout

Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.

5. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won’t fix anything and might only make it worse.

6. Stick with ‘I’ statements

Criticizing or placing blame might only increase tension. Instead, use “I” statements to describe the problem. Be respectful and specific. For example, say, “I’m upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”

7. Don’t hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

8. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

9. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

10. Know when to seek help

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

What happens during anger management classes or therapy?

In anger management therapy, you’ll learn coping skills that help you understand what makes you angry and what anger looks like for you. Your therapist might ask questions like:

  • What makes you angry?
  • What are you really angry about? Is the intensity of your anger appropriate for the situation?
  • Is your anger masking another emotion? Fear? Anxiety? Hurt? Shame? An underlying health problem? Is it a reaction you learned as a child?
  • How does anger feel in your body?

Then, you’ll work with your therapist to develop coping skills or strategies. These are practical skills and things you can do when you notice that you’re angry. Anger management coping skills include:

  • Changing the way you think about situations: Your healthcare provider might call this cognitive restructuring. Instead of dwelling on or exaggerating negative feelings, you’ll learn to shift your perspective. You might swap negative self-talk like, “This is the worst thing that’s ever happened to me,” with something more positive. Instead, you might say: “This is bad and it’s OK to be upset, but it’s not the end of the world.”
  • Communication skills to help you express your anger in healthy ways: You’ll learn different ways to gauge your reactions and talk about your feelings. You may also benefit from assertiveness training.
  • Relaxation techniques to help you pause before reacting: They can also help you let go after you’ve resolved an issue rather than rehashing the same issues over and over again (rumination). This may include meditation, breathing exercises or yoga. Or you might work together with your therapist to figure out what’s calming for you.

You’ll also practice these new skills with your therapist during your therapy session. Anger management classes often include practice outside your therapy sessions as well. You’ll need to practice your new plan until you’ve had some success managing your anger (a reduction in the number or severity of angry outbursts) and the techniques start to feel more natural.

There are different approaches to anger management therapy. It also looks different depending on your age, so it’ll be different for your school-age child than your teen, and different for you than your parents. Your therapist’s approach will be based on their previous experience and what they think will work best for you.

Frequently Asked Question on Anger management
What is anger management?

Anger management is a set of techniques and strategies designed to help individuals understand, express, and control their anger in healthy and constructive ways.

Is all anger unhealthy?

No, anger is a natural and normal emotion. It becomes problematic when it is expressed inappropriately or escalates into aggressive or destructive behavior.

How can one recognize the signs of escalating anger?

Signs may include a rapid heartbeat, increased muscle tension, clenched fists, raised voice, and aggressive body language. Recognizing these signs early can help in implementing anger management techniques.

What are healthy ways to express anger?

Healthy expression includes assertive communication, using “I” statements, taking a break to cool down, and finding appropriate outlets such as physical activity.

Can anger be a symptom of an underlying mental health condition?

Yes, persistent and intense anger can be a symptom of underlying mental health conditions such as depression, anxiety, or impulse control disorders.

What role does communication play in anger management?

Effective communication, including active listening and expressing emotions in a constructive way, is essential for managing anger and resolving conflicts.

Can anger management be taught to children?

Yes, teaching children healthy ways to express and manage anger is important for their emotional development. Techniques may include teaching problem-solving skills and encouraging open communication.

What are some self-help strategies for anger management?

Self-help strategies include keeping a journal, practicing regular physical activity, learning relaxation techniques, and seeking social support.