Aggression management
An overview
The first step to anger management is believing in your ability to control anger. Every day we get angry. However, we try to express our anger wisely and constructively. Many people suppress their anger until the pressure of failure and inner anger overwhelms them. Others are experts in getting angry, yelling at others, hitting and throwing, and generally, the behaviors that result in breaking hearts, damaging properties, and sometimes worse than these actions.
Which One Do You Choose? Control or Eliminate Aggression?
Destructive anger harms us both personally and socially. Therefore, managing anger does not necessarily mean showing less; it means expressing it in a way that benefits us and those around us. The ability to express anger constructively may seem impossible at first, but it is possible. People find it peaceful to write about their anger, paint it, speak to friends or family members about it, walk, exercise, or do a combination of these.
Anger Recognition
Anger begins with the initial warning signs. Unfortunately, most of us are unaware of the situational, physical, and cognitive cues that precede our anger responses. Awareness of these signs is vital in anger management because the awareness gives us plenty of time to intervene before anger gets challenging to control.
Early control of aggression
For initial control, pay close attention to the following situations:
(a) Situations (people and places) that make you angry.
(b)Physical changes that occur before and during your anger. For example, an increased heart rate, pressure in your head, heat, clenching of hands and teeth, cramping, muscle stiffness in the abdomen, chest, etc.
(c) Cognitive signs are thoughts about the past, present, and future before anger and frustration. Having a list of these symptoms is very helpful in anger management. For example, a person may think others do not pay attention to him and what he says before getting angry.
Others think that people insult or neglect him intentionally. For example, a father may think his actions will ruin his child's future.
Recognizing warning signs will reduce your anger's intensity, duration, or frequency.
Control Anger with Interruption
Once you are familiar with the signs and clues of your anger, you can pause and take a breath when you encounter them. You can make a lasting impression by breaking for a few minutes and taking a deep breath. Your break will affect how you feel, what you say to yourself, and how you react.
Changing attitudes toward anger
The way we think is related to the way we feel. Some thoughts make us prone to anger and frustration. Common approaches people use before getting angry are as follows:
Dwelling on the problematic issues;
Focusing on the negative aspects;
Underestimating the positive aspects;
Expecting perfection from oneself as well as others;
Getting desired results;
And having an inflexible attitude, bipolar thinking ( good-bad, white, black)
Therapeutic techniques that can help you include:
Looking at the situation and the problem from the eyes of others;
Thinking about what you want to do;
Thinking about possible consequences of your actions;
Accepting the truth that every human being is fallible;
Looking for ways to help them.
If you change your attitude, you can control a problematic situation positively.
Creating Insight and Awareness about the Ability to Control Oneself
Whenever you find yourself coping well with an anger-inducing situation, or appropriately expressing your anger, ask yourself:
How did I do that?
Each person has to some extent, the ability and talent to control his anger.
How about you? Focus on this issue, strengthen it, and practice a lot.” Forgiveness” is a gift you can give yourself. But, unfortunately, good people can also have negative bad experiences. Unfortunately, abuse, neglect, indifference, and being narrow-minded are all realities of our world.
Forgiving those who have caused us pain and suffering is sometimes unimaginable.
One fear may be that forgiveness will justify the person’s behavior. Why should I forgive someone who has caused me great anger or pain/ The answer is that we forgive others for our own sake.
When we forgive someone, we end their control over our feelings. We give ourselves a chance for a new life where old chronic hatreds have no.
Place. Therefore, forgiveness is not a gift to others; instead, it is a gift to us.
Hatred takes a lot of time and energy
By removing hatred from your life, you can devote time to people and activities that give you happiness, satisfaction, service, and love.
Using forgiveness to control anger is achieved gradually. It would help if you did not choose it until you feel prepared. If you forgive the little errors, you will gradually learn how to forgive others’ big mistakes.
Think and research the pardon of our religious and social elders and try to follow them.
Express Yourself
When you have checked your anger and determined it is justified, consider the appropriate behavior, wait, and then make a rational decision. When your anger is justified, be honest about how you feel. Feelings of resentment, anger, hatred, revenge, pleasure, or something else? Knowing yourself and your emotions will help you act better.
Healthy Ways for Anger Prevention
Anger is opportunistic; it takes life in a tired, worn-out, and sick body. As a result, to manage your anger, you need regular sleep, good food, enjoyment of leisure time, recreation, worship, and spirituality.
Psychotherapy of Aggression
A serious problem with anger control may result from underlying depression, anxiety, or obsession. The appropriate choice in such cases is to consult a psychiatrist, psychologist, or physician.