It can happen when your kids talk back, when you’re cut off in traffic, when you step on a toy that was never put away… Whether it’s every day or hardly ever, anger is just a part of the human experience. We’ll never be able to completely avoid it. But, if your anger is affecting your quality of life or getting in the way of your relationships, take a moment to review these helpful tips from Dr. Jerimya Fox, a licensed professional counselor and a doctor of behavioral health atBanner Behavioral Health Hospital在斯科茨代尔，AZ。
Anger vs. aggression
在提供他的提示之前，福克斯博士在愤怒和侵略之间做出了重要的区别。“愤怒的感觉是人类的正常和健康的一部分，”他解释道。“愤怒被定义为强烈的烦恼，不满或敌意。侵略被定义为敌对或暴力行为或对另一个的态度。“两者的关键差异是感情转变为行动。如果你倾向于愤怒，那没关系。但是，我们学会控制反应的重要性，以避免像侵略一样的负面结果。
冷却尖端
1. Recognize the warning signs
“Even if you are not aware of your anger, it influences how you behave,” said Dr. Fox. The first step to managing anger is recognizing it. In moments when you recognize that you’re getting angry, make note of your feelings. Common warning signs could include getting red in the face, heavy or fast breathing, raised voice, feeling hot, or getting sick to your stomach. As you become more familiar with your warning signs, you’ll be more able to deescalate.
2.知道你的愤怒触发
Once you’ve recognized your anger, the next step is to look back and identify the triggers. These triggers could be people, places, situations, and things thatstress you outand set off your anger. They are clues for the emotions behind your anger. Create a list of things that make you angry and review them daily. Reviewing your triggers will keep them fresh in your mind, increasing the likelihood you notice them before they become a problem.
3. Write it down
愤怒是一个难以定义的事情。通过写下你的感受，你将结构造成体验，使其更容易理解。福克斯博士建议在您的警告标志和触发期刊中保持期刊。“我还鼓励患者在生气时记下他们的工作情况，”福克斯博士补充道。“那我让他们写下他们可以不同地反应的方式。最后，我要求他们写下他们的愤怒，即酸性关系，在工作中遇到麻烦等问题。“此练习不仅提供了一个重要的角度，它还揭示了识别应对技术并随着时间的推移追踪您的成功的机会。
4. Employ healthy coping techniques
It isn’t always possible to avoid triggers, but you must have a plan. For many, resolving the conflict may not be possible in the heat of the moment. Diversions can be a sort of “time out.” After you return, you may be in a better frame of mind totalk it out。健康应对技术的一些例子包括：
- Avoiding difficult conversations when you are tired
- Going for a walk
- 日记
- Deep breathing and meditation
- Reading a book
- Exercising
- Listening to music
5. Make time for self-care
When you are happy, you are less likely to have an outburst. If you are feeling on edge, Dr. Fox recommended scheduling time to do things you enjoy, and which put you at ease. For parents, this might mean planning with a babysitter so that you can have a regular date night with your spouse. When you’re at work, making time forself-carecould include reserving time forhealthy meals并将您的分配的带薪休假。
Take control
Dr. Fox reiterated that “Anger is a normal emotion. However, when anger turns to aggression, we have lost control.” If you need help taking back the reigns, set up an appointment with abehavioral health specialistand work toward a solution.
Want to learn more about what your mood might be telling you? Read these helpful articles written with Banner Health experts.
- How to Recognize Your Meta-Emotions and Learn from Them
- How to Choose the Right Therapist for You or Your Child
- How to Stop Overthinking and Defeat Decision Fatigue
