Steps to Take When Upset or Angry

Anger affects us all. Lousy other drivers, work issues or getting scammed is part of everyday life. As such, anger as a raw emotion is a common occurrence. How you deal with anger though determines how much you let affect your life. There are several steps to take when angry in order to reduce your chances of either doing something you in turn regret or let it eat you up inside. To make any use out of those steps you must first understand anger as an emotion.

1. Anger as a emotion

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     Comprehending anger as an emotion is the first step to materializing a succinct approach to managing this debilitating state of affairs. Anger in a behavioral sense can be defined as a sudden reaction to discontent which may encompass an expectation or belief. When you think of anger as situational, your opinion and judgment critically elevates in defensiveness and sensitivity to threats. Feeling anger on the other hand involves a gauntlet of emotions such as disappointment, resentment and even rage. Acting upon anger is expressing those feelings brought on by your thoughts. Such outbursts can degrade others, and in extreme cases assault and murder result when steps are not taken to resolve anger.
     

   Walk it off

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     Exercise is by far one of the most recommended activities for reducing anger. Regular exercise enables the brain to produce more endorphins, which are directly contributed to elevated moods. Exercise does not need to be strenuous to have a positive effect. Cardiovascular training and free weights improve the body's ability to handle stress, which comes in handy if stress is one of your anger triggers. Caught in a situation where you cannot hit the gym but you think you are going to go overboard with rage? Walk it off. Walk away, and keep walking until your mind has had a chance to process the unfolding events.
     

   Distract yourself

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     Distractions are hard enough to live with as is, but in this case one could save you from becoming emotionally distraught. An activity such as reading, which is something that stimulates the mind, or anything of interest that has nothing to do with the current situation, is critical to getting your emotional stability into a more appealing subject. Better yet, do a task around the house that you have been putting off to feel a sense of fulfillment. Displaced aggression, or aggression aimed at an innocent such as a wife, dog, cat or child, can easily occur if you don't have the ability to compartmentalize anger and only deal with it when you are adequately prepared.
     

   STARR approach

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     The acronym STARR stands for stop, think, ask, reduce anger, and reward. For those who suffer from lack of anger management, this technique is simple to follow. First you need to realize when your anger levels are becoming elevated. It is normal to feel frustrated at times, but anger can quickly spiral out of control if not acknowledged. Think of the consequences of your anger and ask yourself what you are really angry about. Is it really worth it? Reduce your anger by any means necessary, whether it be walking away or a breathing exercise. Reward yourself at the end and try to reflect on what made you so angry in the first place and how you can prevent the situation from happening again.