5 ways to beat anger

How do you tell if you have an anger problem? If more than one person close to you has said they think you have an issue, listen to them because uncontrolled anger can affect your health.

Not all peeved people scream and throw things. Yes, some show their rage aggressively. Others are more defensive. Some are passive aggressive and won’t tell you they’re ticked off. Instead, they roll their eyes, make snide remarks and are hostile.

Then there are the sulkers. Those people who withdraw when they’re angry, refusing to address things but making it very clear there is a problem.

We can’t rid our lives of issues and people who make our blood boil. And we shouldn’t aim to blank this emotion entirely – but just learn to manage it better.

1. Identify your triggers
Who or what pushes your buttons? Get to know when you’re more likely to erupt; if you can tell when you’re at your most vulnerable, you can use coping strategies.

2. Ride the wave of emotion
Instead of marching straight in to confront whoever has annoyed you, take some time out to allow the red-hot emotion to cool.

3. Breathe deeply
When we’re angry, our heart rate and blood pressure increase and adrenalin rushes through our bodies. We can calm down by taking deep breaths with our diaphragm – not our chest.

4. Challenge any unhelpful thought
Anger can make us irrational. Recognise the times when you’re catastrophising or taking things personally. Instead of thinking the world is out to get you, try having some empathy – we all make mistakes and do things differently.

5. Learn positive ways to communicate
Pick your battles by letting some things go through to the keeper. But if it’s important for you to say something, try to communicate assertively. Express your view or problem without using personal attacks and try to suggest how to improve things next time. Humour can lighten the mood.