How Can You Avoid Bursting Into Anger?

Are you having a hard time controlling your anger? Fitness and exercise are one of the best ways to release endorphins and avoid angry outbursts. Because physical activity helps to release stress.

A traffic jam on the highway, an argument with your partner, or a canceled flight can cause you so much anger that it feels like you want to throw something or yell and explode into anger.

Many people suffer from this problem. They often erupt in anger. These eruptions are especially common in large cities where stress and anxiety are a daily occurrence.

In this article we want to give you some tips on how to avoid or reduce these attacks.

Anger is an emotion in which the heartbeat speeds up rapidly. Your blood pressure rises and the amount of adrenaline in your circulation rises.

These are some of the main symptoms of anger:

To sweat
To blush
muscle tension
shortness of breath

You feel the aggressive urge to yell, hit or throw something. That’s how the brain reacts when it senses a danger or threat.

Anger can be caused by several things. But most of the time it occurs when you are faced with a situation that you don’t like.

When you feel frustrated or powerless, your mind can react in many different ways.

Some people cry, others talk about their feelings. But some persons become enraged.

Anger is an automatic reaction. In most cases it is difficult to determine exactly what happened.

There are different types of anger:

1. Instrumental Anger

Aggressive behavior and violence can occur when you are unable to do what you want. Another reason could be that an obstacle is holding you back from moving forward. This type of behavior is associated with a communication skills problem.

2. Flammable Fury

This type of anger occurs when an upsetting or unreasonable situation has been around for a long time. Small daily frustrations pile up. At some point they explode.

For example, someone who has had a terrible day at work and is then confronted with a small problem at home can suddenly become furious.

3. Defensive Anger

Sometimes you notice that you are being attacked or you know that a problem is coming. In those moments, anger can have the function of “protection.” Because it can help you, for example, to avoid having to take control or solve a problem. In fact, you try to avoid the setback that way.

The first step is to be aware of the consequences of your habits and reactions.

Directing your anger and bringing your impulses to reason can be of great help when aggressive behavior is not part of your life.

Here we give you some advice:

1. Watch for things that make you rage

Are there situations or times of day when you are more prone to get angry? Do you notice that this problem mainly occurs with a certain person?

Anger can hide other emotions such as fear, sadness or pain. Think about why you have tantrums when you are late for work. Or does this happen when you discuss something with your partner? Maybe something isn’t going the way you would like it to.

2. Don’t pile up negative emotions

One of the main causes of outbursts of anger is resentment or resentment. People are like emotional glasses of water. Eventually your ability to tolerate things will overflow.

The same thing happens with anger and rage. You pile up that anger for days, weeks or months. Sooner or later it will “overflow.” The best way to avoid this is to deal with the problems in the moment.

So don’t let those negative feelings pile up.

3. Count to ten (or however long it takes for you)

You may not know when exactly your anger will explode. But you are able to analyze the symptoms and the phases you are going through.

Use these bright moments to your advantage. Try to calm down before the storm breaks.

You can count to ten, or to a hundred, or as long as you need to calm the anger. What you can also do is close your eyes and focus on your breathing. Because this technique also helps to calm down.

Do this slowly and consciously. It will even get your heart rate back to regular. But it mainly helps you to see things in perspective.

4. Get moving

Exercise is a great way to release endorphins and unwind.

When the body moves, it helps to balance breathing and heart rate.

You can choose any activity you like. Even the more physical activities, such as boxing or kickboxing, are good alternatives. But you can also do relaxing exercises such as yoga, pilates or tai chi. All these activities will reduce your anger.

5. Rest

There is nothing more healing than a few hours of sleep. After a long day at the office, it’s best to go home, take a shower and sleep until the next morning.

This will help to avoid clashing with other family members (because we all take it out on the people closest to us). In addition, your mind will come to rest.

You need six to eight hours of sleep every night. This will make you better prepared when anger overtakes you.

6. Meditate, Read or Dance

These are relaxing activities. They are highly regarded as a way to avoid anger.

You may not be able to meditate right away if that frustration overwhelms you. But when you meditate daily, you learn more skills that you can use to deal with the rage.

Use your free time to read, dance, play with your kids or with the pets. Do something that makes you feel peaceful and calm.

7. Avoid annoying situations (or people)

If you know that your boss isn’t as friendly every Monday morning—or that your partner is more likely to argue when he or she has to take a test—don’t approach them. Because you know this can create your own anger.

If the traffic drives you crazy when you leave home, take the bus or subway. These are techniques that help you avoid situations and people that increase the likelihood of you breaking out in anger.