Getting angry is a normal thing but if you do not know how to control anger then it can become a problem. Try these Anger Management Exercises to reduce your anger and rage.
Sometimes we don’t know why we are getting angry but we still get angry because that anger is becoming our habit. You get angry over small things, you get irritated quickly, all are the symptoms that your anger is becoming your habit.
In most cases, simple anger management exercises can calm your temper and help you to overcome anger and rage problems. Without even going for medication, treatment, or therapy sessions. Anybody can overcome their anger if they follow the right anger coping strategies and exercises. But if you don’t know how these anger management exercises help you to calm down and calm your temper then stay tuned with us.
If you are also dealing with anger outbursts, then here is the article that will help you with the right piece of information on temper management exercises. Follow these 5 simple anger management exercises to calm your temper and rage.
What really is Anger Management?
It’s a fact that nobody in this world can permanently remove the feeling of anger, as anger is just a human emotion, instead they just know how to overcome anger.
It is not possible for everyone to calm their temper when things are not so good or getting worst. Sometimes our anger bursts out and we feel good after that, but if you always act like an angry bird then you need to find a solution. When your anger gets out of control, then it needs to be managed, the way you control or prevent your anger outburst is called anger management.
You know that you are getting angry but still, you control your temper, this is called anger management. In order to calm yourself, one must apply Anger Management Exercises on a daily basis. There are a lot of techniques and strategies to control your anger outburst. But it depends on how high or low your temper is, and how you deal with rage.
Simple Anger Management Exercises
Deep Breathing Exercise
Most of us already know about this anger management exercise, but we don’t believe in it.
This is one of the best and effective exercises to calm your temper. One of the simplest ways for temper management, anger issues, and stress problems too.
The right of doing this anger management exercise is to sit down on the ground in a quiet place. Let your body be free and start slowly inhaling and exhaling.
After some time, increase your inhaling and exhaling. If you want you can hold your breath for a few seconds and then exhale.
Shouting & Screaming Exercise
Shouting or screaming exercise helps our body to removes that anger out from it.
Angry is better than shouting at someone else than you shout in private. It will also not harm anyone, and you also will feel light after that.
If possible, then go to some quiet or peaceful place or a hilltop, and scream whatever you want from there. You will feel calm after that when you take your anger out.
Tap your chest
A lot of our emotions are stored in our chest area, but we don’t know it.
Whenever you feel angry or frustrated it’s better to tap your chest for at least 1 minute. Our anger is stored in the chest area, and it makes us feel heavy.
Do this anger management exercise daily for 1-2 minutes to calm your temper, you will definitely see results after that.
Exhale more air to calm your temper
When we inhale more air, then the amount of oxygen increases in our body, and it goes into the brain more than compared with exhaling.
If your brain receives more oxygen, then it becomes easy to handle the situation. Your mind will work well, and you will be able to analyze the outcomes of your anger.
So whenever you feel angry, exhale more oxygen and calm yourself to take responsive action. This anger management exercise is very effective for those who had to deal with workloads.
Best Anger Management Exercise: Affirmations
Affirmations are the best to train your mind and thoughts. Whenever you feel anger use affirmations that will help you to calm down your temper.
If you are a short-tempered person then for better results use affirmations two times a day. In the morning just after you wake up and in the night before going to bed.
Strategies to Calm Your Temper
1. Cooling Meditation for anger
Meditation for anger is very much important if you want to overcome it.
Doing meditation on a daily basis makes your nature restful and calm just like peaceful weather.
How to do it:
- Make yourself comfortable in a sitting posture and set your body free.
- Now you have to pull out your tongue and bend it a till and exhale through it.
- You will feel the air in your tongue and after that exhale the air slowly.
Repeat anger management exercises for 10-15 minutes daily in the morning to calm down your temper.
Effective Anger Coping Methods
1. Write down what you feel
In most cases, people aren’t able to express or show their anger. They don’t know how to space this emotion.
So the best way for those who can’t express themselves is to write down what they feel at that moment.
2. Change your target
Sometimes it also becomes important to Let the anger out. You will only feel light if you let your anger out from your mind and body.
One way to do this is to change the target of your anger. You can let out your anger by playing video games, at the gym, or doing something which requires energy. You can let out your anger through your energy by doing some work, running, etc.
After you apply these Anger Management Exercises to Calm Your Temper, you will see results not immediately but definitely. Just remember that everything that is annoying you is teaching you patience. Let your anger out from your body and shape it and use that energy to get better results.