5 Simple Ways to Defuse Anger

5 simple way to defuse anger

Have you found yourself getting a little more irritated when things don’t go according to plan, frustrated as you fight your way through the traffic, annoyed when things don’t get done your way.  Is your way of handing this to shout at the kids, fire off an email which you then regret or get into an argument often about silly little things.  We can often find ourselves saying things we later regret and then struggle with the guilt.

One of the technique I use in clinic to help clients identify the true emotions as they come up is to keep what I call a Trigger Diary.  In almost all cases in the last 6 months those who are looking for help with anxiety are surprised to find that anger and frustration play a major part in their day to day lives. Sometimes way more than anxiety.

We live in a world where life is moving at such a pace and stress is the result of taking on too much.  There is no doubt that the last 3 years have taken their toll around the world with the Covid pandemic, natural disasters and the ongoing economic hardship.  Kids struggle with feeling safe and anxiety in our little ones is a lot more prevalent that I have ever seen.  

So how can you and your family better manage your anger and frustration and move yourselves out of fight and flight mode and into a more grounded place where you can make better decisions.  A place where you can start to feel a sense of calm.  Managing your anger does not mean you never get angry.  What it does do it teaches you to learn how to identify, cope and express your anger in a way that is more productive and healthy.  It teaches you not the sweat the small stuff and in so many instances so much of it is small stuff.

Anger management is a skill that anyone can learn, I have included a 1 minute meditation to help you move out of fight and flight and into a state of mindfulness.  If you take the time to practice this technique you will notice how much more in control you feel.

  1. Identify the Source: The first step in managing anger is to identify what has caused you to become angry in the first place. Is it something someone said or did? Is it a particular situation or event? Once you have identified the source of your anger, you can determine the best way to address it. 
  2. Take Time Out: When you are feeling overwhelmed by your emotions, it can be helpful to step away from the situation. Take a few deep breaths and allow yourself time to process the emotions you are feeling. My 1 minute mindfulness meditation

    will help you do this.

  3. Talk it Out: Talking to someone can help you process the emotions that you are feeling. Talking to a friend, family member, or even a therapist can help you gain clarity on the situation and provide you with an outside perspective. 
  4. Practice Relaxation Techniques: There are several relaxation techniques that can help you manage your emotions. Examples include deep breathing, progressive muscle relaxation, and visualisation, there is lots of information on my youtube channel to help or book an online session with me to find out more.. 
  5. Channel Your Emotions: Finding ways to channel your anger into something productive can be helpful. Examples include writing, gardening, exercising, doing something creative like painting or  playing a musical instrument.

for more information on how hypnotherapy can help contact  Elaine .