Anger is a negative emotion, a reaction to certain situations. It is a natural response to something unpleasant or threatening or unfair. It is an intense emotion characterized by feelings of hostility, horror, and powerlessness. When ,,anger becomes a destructive force in a person's life, it may be termed as "anger disorder," "pathological anger", or "problem anger." In extreme cases, uncontrolled anger may lead to suicide or even murder, thus taming the beast before it destroys you is essential for living a ,,happy life.

Sometimes, anger tells us that something is wrong, and can give us the energy needed to set things right. However, when it's out of control, anger hurts yourself, as well as those around you. You may find yourself in fights, lose friends because of your uncontrolled anger. You may also suffer from health problems due to high blood pressure, heart problems, and chronic pain caused by tense muscles. Anger is a normal emotion that everyone experiences. But when someone loses control of their temper and can’t calm down even after a situation has been resolved.

Uncontrolled anger can hurt both, you and the people around you. We all go through situations that make us angry; it is our response to these situations that matter. Living with prevalent uncontrollable anger issues is not good or healthy for you or anyone around. You need to learn to control your anger before it controls you. Learning how to manage your anger can help you stay in control of yourself and your actions, especially when in difficult situations.

Here are some tips to help you deal with your anger in a healthy way.

1. Express yourself.

How to express your negative emotions is an important skill to have. When you openly express your feelings, you’re likely to be healthier than people who regularly suppress strong emotions. But you have to figure out the right way to get your point across. For example, say you worked hard on a project that was given credit to others. It’s certainly understandable that you would be upset about it, but expressing your disappointment could get the situation sorted out.

It is important for people to express themselves because that prevents anger, conflict, and hate. People who express their feelings also seem to be healthier. These benefits of openly expressing yourself make it a good idea to use your voice when you need to at work.

2. Take control of your breathing.

When you feel tense and upset, especially if those feelings are related to anger, you should increase your awareness of your breathing. Notice that when you become angry or tense, your breathing increases and becomes shallow. By making a conscious effort to slow your breathing rate, you also relax, which will help you to maintain control.

When you become angry, your breathing can increase. These can have a negative impact on your ability to manage difficult situations. To slow your breathing and help remain calm, find a quiet place to be alone and take deep breaths, through your nose to the count of six (1-2-3-4-5-6), keeping your mouth closed and jaw relaxed. Let the air come down into your lungs, using your diaphragm (the muscle beneath the lungs). Feel the bottom of your lungs fill completely with air. Then exhale slowly through your mouth to a count of six. Repeat this exercise until you begin to feel more relaxed. This process will help you lower your heart rate and calm down.

3. Break free mentally.

To break free mentally, create mental images of beautiful things. You can think about the aroma of your favourite dish, or the cuteness of your favourite pet. You can also find something to make yourself laugh. When you laugh, your mood improves and forgiveness is easier. Just having thoughts about things you love should be sufficient, and you’ll feel better.

Once you have identified the anger-inducing event or person, set your mind free. Do not let any thoughts of the incident or person bother you. Whenever anger starts to please in, repeat your mantras or focus on other things so that feelings of frustration and resentment do not show up in your mind. Try to stay away from the thought by distracting yourself with another activity.

4. Make time for creativity.

Break out of your routine and tap into your creative genius. Anger can be a powerful motivator. Some of the world’s greatest works of art have been created by artists in a state of anger. So whenever you feel angry, channel that energy into something creative like photography or drawing. You will likely finish feeling better than when you started, with something beautiful to show for it.

5. Look for solutions.

You might think you can’t control your temper. But it is possible to manage your anger and other strong feelings. If you do something to control your feelings, you might be less likely to lash out and more likely to calm down. How? Don’t just focus on the problem causing you to feel angry. Instead, try to think about how you can find a solution.

6. Start meditating.

Meditating in the morning can create a sense of calm and clarity that allows you to face whatever challenges may come your way throughout the day. This is especially important if you’re prone to anger outbursts.

Being mindful and present in the moment will help you become more aware of what you’re feeling and thinking. By practicing ,,meditation, you can develop a heightened awareness of your behaviour and reactions, thereby increasing your ability to manage stressful situations with less frustration.

7. Take a walk.

A good way to quickly calm yourself down is to take a walk when you start to feel angry. Exercising triggers the release of the feel good hormones, endorphins, which will help you relax and feel calm.

Physical activity is a good way to release anger and feel better, so you might want to go for a walk or a run when you start getting upset.

How a psychologist can help.

If you find that you are developing physical symptoms or feel overwhelmed and anxious, consult a psychologist or other licensed ,mental health professional. These professionals can help you learn to control anger in a healthy way and identify areas that may be problematic or causing stress to you.

A psychologist or other Licensed Mental Health professional is specially trained to help you identify your thoughts, feelings and behaviors and how they are connected. He or she can then help you develop an action plan for changing your thoughts, feelings and actions in order to live a healthier and happier life.

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