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TIPS ON ANGER MANAGEMENT.

*ANGER*

Anger is a completely normal, usually healthy human emotion. But when it gets out of control and turns destructive, it can lead to problems at work, in your relationship and in the overall quality of your life.

*Causes*
What makes a person angry? Why do we get angry over the smallest things? Why do we get angry at people we love and care about? Anger can appear to be irrational but if we learn to look below the surface you will find the real causes of anger. When you find the real causes you can successfully overcome your anger.

*Signs/symptoms*
- Tingling
- Heart palpitations or tightening of the chest.
- Increase blood pressure
- Headaches
- Pressure in the head
- Fatigue

*Management*
Anger management is the process of learning to recognize signs that you are becoming angry and taking action to calm down and deal with the situation in a positive way.
*NB*: Anger management doesn't try to keep you from feeling *anger* or encourage you to hold it in.

*ANGER MANAGEMENT TECHNIQUES*

1) *Think before you speak*: In the heat of the moment, its easy to say something you will later regret.😔

2) *Once you are calm, express your anger*: As soon as you are thinking clearly, state your concerns directly and clearly without 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.🏃🏽

4) *Take a timeout*: Give your self short breaks during times of the day that tend to be stressful.🚶🏽

5) *Identify possible solution*: Instead of focusing on what made you mad, work on resolving the issue at hand. Eg is your partner always late for dinner every night? Schedule meals later in the evening or learn to eat alone sometimes.

6) *Stick with the "I" statement*: This is to avoid criticizing or placing blame which might only increase tension. Be respectful and specific e.g "I'am upset that you left the table without offering to help with the dishes". Instead of " You never do housework "😔.

7) *Don't hold a grudge*: Forgiveness is a powerful tool. Don't allow anger and other negative feeling to crowd out positive feelings because you might find yourself swallowed up by your own bitterness😁. Its unrealistic to expect everyone to behave exactly as you want at all times.

8) *Use humor to relax tension*: Lightening up help diffuse tension.😄

9) *Practice relaxation skills*: 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.🎙

10) *Know when to seek help*: Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causing you to do things you regret or hurt those around you.🙏🏽

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