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Do you remember the last time you were outraged?

No worries, we've all been there!

Anger is a natural response to situations when something happens against our wishes or against what we've believed in.

Anger can become a problem when it's intense and affects your relationships with other people. Uncontrolled anger outbursts can cause escalation.

Understanding what triggers your anger can help you manage it. Learning how to deal with anger management issues will help you communicate your concerns and wishes effectively when you're angry.

A lot of triggers can cause anger outbursts. The most common ones might be:

• Frustration — when something happens against your wishes

• Threats — when somebody attacks you physically or emotionally

• Pain — when something like a toothache can affect your patience

• Disrespect — when you feel belittled or undervalued and you want to fight back

• Memories — when your previous traumatic experiences can affect your reaction

But why am I so angry all the time?

Feeling anger doesn't come from nowhere. You can react faster to triggers if:

• You're currently dealing with something difficult, like grief or family issues.

• You have some health problems like depression.

• Your upbringing wasn't safe and supportive, and you had to develop an aggressive approach to dealing with problems.

What happens when something triggers you?

Some triggers can make your reactions more intense and not proportional to a problem you experience.

Your body undergoes changes when you're triggered.

You might respond emotionally, expressing rage and aggression.

It's OK to experience anger, and protect yourself from any physical or emotional threat. But it's better to react to anger triggers effectively, as an emotional overreaction will make the problem worse.

Remember, it's your responsibility to recognize and manage your triggers.

Now let's catch those triggers!

Understanding your triggers is the first step to how to deal with anger management issues. It helps your critical reasoning take over. Let these coping tools be the first step:

• Breathe, breathe, breathe!

• Concentrate on your physical sensations to help lower your reaction.

• Take time to refocus, take a walk, and have a break.

• Try looking at the situation from an outsider's perspective.

  

Controlling your anger outbursts requires everyday efforts. Luckily, there are some techniques that can help you be more prepared to deal with anger triggers.

So what, are these techniques?

• Meditation exercises can help your body and mind relax.

• Regular physical activity can help your body decrease stress.

• 7-8 hours of sleep every night can help your body rest and relax.

• A healthy diet affects how you manage stress.

• Journaling allows you to reflect and think over your problems.

• Therapy is an option if you need a specialist's support and care.

Healthy responses:

• Recognizing that you feel angry

• Finding healthy ways to express it

• Taking a break if you need one

• Thinking about the problem after calming down

• Asking a person you trust for advice

Unhealthy responses:

• Suppressing or ignoring the feeling

• Reacting by screaming or behaving aggressively

• Using alcohol or dangerous substances to calm down

• Avoiding dealing with a problem constructively

Recall the last situation you were angry about:

• How did you react?

• Would you change this reaction if you could?

• What strategy did you use to respond to the situation?

• Would you change it?

Learn more on how to deal with anger management issues from these resources: