A simple solution in times of anger is anger management. Along with the feeling of happiness, anxiety or hatred, one of the natural human emotions is anger. Anger is a natural and healthy state and a way that says your body is in an inappropriate and unfair situation, and it appears when you are mistreated or oppressed, and if it is not expressed correctly, it becomes a problem for yourself or others. Anger control is an individual skill to control discomfort and anger. Uncontrolled anger hurts the angry person and affects his personal and social life. What is anger management? When we are upset, we need to manage our anger and frustration, and there are always ways to skillfully control anger and reduce anger by learning these skills. However, a person's patience increases in times of discomfort and brings peace to himself and others. Read more: Online group therapy The importance of anger management There are important reasons why we realize the importance of anger management including: #### 1. physical health High blood pressure and heart disease are some of the negative physical effects of anger over a long period of time and frequently. Because of this, learning the skill of anger is very important for the health of the body. #### 2. mental health Also, uncontrolled anger causes problems such as disturbance in emotion management and irritability, and finally causes a person to feel constant worry. And controlling it leads to the well-being of a person who can deal with issues in sensitive situations with a clear and rational mind. #### 3. Relationships Frequent and misplaced anger damages relationships with friends, colleagues, and family. Anger management is an effective communication solution that helps to replace anger in a peaceful way and creates stronger relationships. #### 4. job Anger has a negative effect on job performance and also causes stress in teamwork and dealing with management. Anger management helps a lot in improving job performance and leads to job promotion. Next, we will deal with anger control and management strategies. Read more: Anger control in children Anger management strategies and techniques Ways to control anger are one of the most important measures to manage and prevent unpleasant events. Failure to manage and control anger always leads to unpleasant events that are accompanied by regret. Yelling at children, arguing with colleagues or sending inappropriate messages or resorting to physical violence are among the actions that people do when they are angry. This is despite the fact that in many cases all the issues are not so serious that they are worth getting angry and they just waste time and make the atmosphere tense. It should be mentioned that research shows that behavioral and cognitive interventions are effective and efficient strategies to control anger. These interventions include changes in the way we think and behave. Cognitive behavioral interventions are based on the belief that a person's thoughts, feelings, and behaviors are interrelated. At the same time, thoughts and behaviors can stimulate or reduce your emotions. Therefore, a person can reduce his anger by changing his thoughts and behaviors. #### #### Identification and evaluation of sensitivities If you are used to losing control and getting angry quickly, it is better to expose yourself to issues that make you angry. Long queues, standing in traffic, impatient criticism, etc. are things that may reduce your patience threshold and cause anger. You may also need to do your work and activities in a different way than what you always do and is comfortable for you. These things can help you control your anger. ### Assessment of anger When you are angry, before you do something or say something, it is better to think with yourself whether your anger is justified or not. For example, anger when violating the rights of others can be a useful and healthy anger. But if your anger causes distress to you and the people around you and causes you to harm yourself or others, it can be a poisonous enemy for you. This kind of anger usually damages your relationships. ### Drinking water Another thing that can help you control your anger is drinking water. It both gets you out of where you are and helps your blood circulate and slow down your heart rate. Don't be satisfied with just one glass, if necessary, drink several glasses so that your inner fire sleeps and goes out. Then feel free to think about what is the best decision to make. ### Identify warning signs When a person's body is angry, it sends out a series of warning signs. Therefore, it is important to recognize and pay attention to these symptoms. By recognizing and controlling these warnings, you can control your anger and prevent it from reaching a boiling point. Some of these symptoms include changes and irregular heartbeats and heating of the head and face. Remember that we can easily control your anger by knowing these warning signs. ### Moving away from the situation Staying in a situation that makes you angry is not the right thing to do and it can only increase your anger. Therefore, one of the best ways to control anger is to distance yourself from the relevant situation. If an argument is heating up and you're reaching a boiling point, leave the place and go for a walk or distract yourself in some way. After you get control over your emotions, you can apologize to your friends and people around you and say that you were not able to solve problems and conflicts when you were angry. ### Forgiveness of the other party Even if you know that the other party is guilty, show a noble behavior and try to forgive him at least in that sensitive and stressful moment. Forgiveness doesn't mean that you have made a mistake, but it works like a miracle and turns the fire that started in front of your eyes into a flower garden. Showing kind and forgiving behavior will make your other person come down from his position and deal with you with deeper and fairer feelings. Forgiveness also makes you feel better and puts you in a position where you are forced to act rationally and wisely even if you don't want to. ### Pause Keep the discussion here, pause and close your eyes. Take a few deep breaths and think about what you want to say. How helpful is your word supposed to be? How much can it de-clutter the situation? Is there any need for the situation to return to a peaceful state or not? How important is the relationship with your partner? Pause for a moment and think about these questions. Count as many as you need. You are not supposed to swallow your anger and say nothing, but with a little patience and thought, you will help yourself so that what you say is completely logical and wise and causes the least damage. ### Talk to a friend If there is someone you can trust, it is better to talk to them. Of course, talking to friends in this situation is highly sensitive and may cause more anger and worsen the situation. Therefore, when you have a heartache with your friend, it is better to control the reduction of anger and avoid saying negative things and speaking badly about people seriously. Therefore, using this technique requires high skill. ### Mobility and physical activity One of the best ways to avoid an angry situation is to engage in sports and physical activity. As you know, exercise helps you reduce and relieve pressure and stress. So that after spending some time exercising and exercising, you realize that you have a clearer and more logical view of the situation. ### Management of thoughts As mentioned at the beginning of this article, thoughts have a great effect on controlling anger. Cultivating negative thoughts in the mind and thoughts like "I can't stand it" worsens the situation. ### Put yourself in the other person's place Sometimes it is better to put ourselves in the place of the person who made us angry. Let's see the situation from his point of view and think what we would do if we were in his place. In this way, we can find out if our anger is justified or not and finally prevent wrong judgments and further damage. ### Do not suppress your inner anger Expressing anger in itself is not the right move, provided that you choose the right ways to express your feelings and use a peaceful approach to reduce your anger in a proper and effective manner. ### Listening to music Listening to music with headphones or hands-free helps you deal with the moment better and your mind is more calm when it deviates from the main issue. ### Prefer escape Staying in a place where you are angry will not have a good outcome, it is better to leave the place and postpone the discussion to the next time, and this time interval may end the fight for good. ### Take writing seriously When you are upset and angry with a person or a situation, take help from a pen and write all your negative feelings. This method calms and clears your mind, which prevents the expression of anger. ### Don't hold grudges to control anger If you understand the difference of others, you will not take their harsh treatment to heart and you will not have resentment in your heart. If you express anger properly, you can prevent hatred in your heart. ### Look for the basic solution Avoid remembering the problem and being greedy and put all your strength and concentration to find a suitable solution in dealing with anger. ### Take a walk Walking in the open space and nature helps to control anger and reduces the psychological pressure of the issue. It is one of the most effective methods that the more time you devote to it, the more likely you will be distracted from that position. ### Good psychologist Going to the counseling center and communicating with a good counselor will help you calm down and the psychologist will try to resolve the anger by providing appropriate solutions. ### Take the countdown seriously By counting down the numbers, you can distract yourself from the subject and relax in the moment. This technique has been a good answer for controlling anger so far. ### Draw You need a pen and a sketchbook to paint, not like Picasso, just start drawing imaginary lines on paper. ### Take a deep breath Correct and deep breathing plays a good role in controlling anger. ### Discuss humor as a spice Shouting and using inappropriate words inflames the conflict. With a bit of humor in the discussion, it distracts the discussion from the main topic and the fight does not continue. ### Do physical activity Continuous physical activity and exercise increase happy hormones and control anger. ### Use positive words Don't waste time saying negative sentences, try to think positively and use energizing words. ### conclusion Prevention is always the best thing to do. First of all, find the signs of anger in yourself and stop them from intensifying. Simple ways like leaving the situation that made you angry, pausing and drinking water to more complex ways like getting help from a neutral person and... can help you a lot to control your anger.