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Last Updated on February 11, 2019

How to Deal with Anger and Better Control Your Emotions

How to Deal with Anger and Better Control Your Emotions

We all lose our temper from time to time. It’s a natural part of our emotions. And expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone.

That being said, too much anger is counterproductive. Expressing anger inappropriately can be harmful to relationships, both personal and at work. Inappropriate in this context can be too much anger, too often, or a times that are only going to make things worse, not better. In this article we will look at how to deal with anger and better control your emotions.

Let’s take a deeper look at how to deal with anger.

Expressing Anger: Unhealthy vs Healthy Ways

Anger is a natural and normal part of almost any relationship. This includes relationships with your spouse or significant other, kids, bosses, friends, family, etc. Anger provides us with valuable information, we just have to be willing to listen to it. It clues us in to areas where we disagree with others and things that need to be changed or altered.

Common Unhealthy Ways to Express Anger

Here’re some common yet unhealthy ways to express anger that you should avoid:

Being Passive-Aggressive

This is a term many of us are familiar with. Passive-aggressive behavior happens when someone is angry but uses indirect communication to express their anger.

Some of the more common passive-aggressive behaviors include the silent treatment, making comments about someone behind their back, being grumpy, moody, or pouting, or simply not doing tasks or assignments that they should.

This is a passive-aggressive person’s way of showing their anger. Not very productive but extremely common.

Poorly Timed

This is something I’ve been guilty of. I tend to be pretty open and out there with my emotions. As such, I’ve been known to express my anger in a situation where it can’t really do any good.

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An example would be getting angry at one person in front of a crowd of people. All that does is make people uncomfortable and shuts them down. It’s not a healthy way to express anger or disagreement with someone.

Ongoing Anger

Being angry all the time is most often a symptom of something else. It’s healthy and normal to express anger when you disagree with someone. However, if someone is angry most of the time and always seems to be expressing their anger to everyone around them, this won’t serve them well.

As a matter of fact, over time, people will start to avoid this person and have as little contact as possible. The reason being is no one likes being around someone who is angry all the time and it’s a no-win situation.

Expressing Anger in a Healthy Manner

What about the healthy ways to adapt? Some healthy ways to express anger in our relationships include:

Being Honest

Expressing your anger or disagreement in an honest fashion. By this, I mean be truthful about what it is that is making you angry. Sometimes this will entail walking away and thinking about it for a bit before you respond. But that’s okay because you want to be honest.

Don’t say you’re mad at something someone did or said when it’s really something else that upset you.

Being Direct

Similar to being honest, being direct is a healthy way to express anger.

Don’t talk around something that is making you angry. Don’t say that one thing is making you angry when it’s really something else. And don’t stack items on top of each other so you can unload on someone about 10 different things 6 months from now.

Be direct and upfront about what is making you angry. Ensure you are expressing your anger to the person who upset you or you are angry at, not to someone else. This is very counterproductive.

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Being Timely

When something makes you angry, it’s much better to express it in a timely manner. Don’t keep it bottled up inside of you, that’s only going to do more harm than good.

Think of the marriages that seem to go up in flames out of nowhere when the reality is someone kept quiet for years until they hit their breaking point.

Expressing anger as it occurs is a much healthier way of using anger to help us guide our relationships in the moment.

How To Deal With Anger

So if you feel angry, how should you deal with it right at that moment?

1. Slowdown

Maybe this has happened to you as well. From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.

In my less restrained moments, I have been known to fire off a quick response. And that typically has ended about as well as you might imagine.

When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner.

2. Workout

I have definitely used this technique when I have been upset. If something happens that angers you, see if you have the opportunity to burn off some of the anger.

Being able to hit the gym to get a hard workout in is great. If this isn’t an option, see if you can go for a run or a bike ride. If you are at work when you become angry and the weather permits, at least go outside for a brisk walk.

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Besides working some of your anger out through exercise, this also helps to give your mind a chance to work through some ways to address what it is that upset you.

3. Keep It to the “I’s”

As in it’s you that is upset. You are upset because of something. Don’t accuse people of making you upset. You don’t want to place blame by saying something like “You always want to upset me because you don’t put away your dishes”. Say something more like “Having dirty dishes laying on the counter upsets me – can you work with me to come to a solution?”.

When you are accusatory towards someone, all that does is increase the tension. This doesn’t usually do anything except make your anger rise higher.

4. Seek Help When Needed

There are times when we could all use some help. Life can be stressful and overwhelming. It’s perfectly fine to seek some help from an expert if it will help you get back to a healthy balance.

If you find that you are angry all the time, it might be a good idea to go talk to an expert. They can give you some sound advice and ideas on how to get your anger to a more manageable, and healthy level.

How To Control Your Emotions

Having out of control emotions other than anger can lead to similar challenges in our lives. If you find yourself with emotional overflow here’s some ideas to help get your emotions under control.

Practice Relaxation

We all seem to lead incredibly busy lives, and that’s a good thing if we are loving the life we are living. That being said, it is very beneficial to our physical and mental well-being to take time out for relaxation. That can mean spending time doing things that help us calm down and relax like being around people we enjoy. It could be making time for things that help bring us balance like a healthy diet and exercise.

Many people incorporate techniques such as yoga and meditation to calm their minds and balance their emotions. Whatever your choice is, ensure you take time out to relax.

Laugh

Incorporating humor and laughter on a regular basis will help keep emotions in check and things in a healthy perspective.

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Remember, life isn’t a race. It’s a journey meant to be enjoyed fully along the way. Make sure you take time out to laugh and have fun.

Surround yourself with people that like to laugh and enjoy life. Don’t work at a job that just causes you stress which can lead to anger. Work at something you enjoy doing and brings a smile to your face.

Be Grateful

I was just having this conversation with one of my daughters who was stressed about school. We talked about the importance of being grateful for the many things in our lives that we seem to take for granted.

It’s easy to focus on the bad in life and the things that cause us negative emotions. It’s vitally important to remind ourselves of all the wonderful things in life that bring us positive emotions, things that we easily forget because we get caught up in the whirlwind of day to day life.

Take time out each day to remind yourself of a few things you are grateful for.

Final Thoughts

Life can be overwhelming at times. We seem to have constant pressure to achieve more and to always be on the go. People we are around and situations we are in can cause stress, anger, and negative emotions. At times, it can seem to be too much and we get angry and our emotions start to get out of control.

During these times, keep in mind that life is an incredible journey, full of wonder and things that bring us smiles and joy. When you find yourself angry more often than is healthy, take time out to remember the good things in life — the things that we seem to forget easily yet bring us so much positive energy and emotions.

Use some of the tips included here to help with how to deal with anger and better control your emotions. You’ll be glad you did.

More Resources About Anger Management

Featured photo credit: Patrick Fore via unsplash.com

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Mat Apodaca

On a mission to share about how communication in the workplace and personal relationships plays a large role in your happiness

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Last Updated on June 13, 2019

How to Quit Your Boring Life and Start Living an Interesting One

How to Quit Your Boring Life and Start Living an Interesting One

Think you have a boring life?

The definition of boring is dull or not interesting. Maybe you’ve been doing the same thing and living the same life for too long, or maybe your daily routine is limiting your growth and happiness. Whatever your reason is, the following list of 20 things can definitely make any day more interesting. Some of them are silly, while some are more meaningful, so hopefully just reading the list makes your life less boring and sparks your creativity.

Let’s dive in the list to quit your boring life and start living an interesting (and meaning) one!

1. Channel Your 7-Year-Old Self

What would he or she want to do right now? Color? Paint? Run around outside? Play dress up? Eat with your hands? Play that instrument hiding in the back of your closet that you haven’t touched in years?

Just because you’re a grown up doesn’t mean any of this stuff will be less enjoyable than you remember it. Give yourself permission to play.

2. Go Play with Kids

Speaking of little kids, if you have your own or access to any (in a non-creepy way, like they’re your niece or your best friend’s kid, you get the idea) go play with them!

They didn’t create an entire show called Kids Say The Darndest Things because kids aren’t hilarious. They also keep things so simple, and we can really stand to be reminded of this and stop allowing ourselves to get bogged down in boring details.

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3. Order a Hot Dog

While you’re eating it, Google: “What’s in a hot dog?” You decide whether or not you want to finish it.

4. For the Ladies: Wear Your Sexiest Lingerie Under Your Work Clothes

Your “little secret” will leave you feeling anything but boring all day!

5. Play Cell Phone Roulette

You’ll need at least one buddy for this. Scroll through the contacts in your phone, stop on a random one and call the person.

You could spark an incredible catch up session or be incredibly awkward. Neither are boring.

6. Fill out a Pack of Thank-You Cards

Give them to random people who probably don’t get thanked too often for doing what they do ever day.

Ideas: police officers, librarians, servers, baristas, cab drivers, sanitation workers, teachers, people behind any check out counter, receptionists, your friends, the guy at the falafel stand, etc.

7. Sign up for a Class in Something You’ve “Always Wanted to Do”, or Something That Makes You Really Uncomfortable

Ideas: pole dancing, salsa lessons, improv, pottery, cooking, knitting (yup, there are classes for this, too!), karate, boxing, something techy like the workshops they run in Apple stores, get Rosetta Stone and learn that language you’ve always wanted to speak, etc.

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What’s good about joining an interest class is that you will also meet new people!

8. Interview Your Grandparents About Their Lives

You can bet they’ve had some crazy experiences you probably never knew about.

9. Get up on Stage at an Open Mic Night

Whether you’re funny or not, get up on stage and just talk funny. And if you’re not, memorize a few of your favorite jokes and tell those!

10. Do Something for Someone Else That You Wish Someone Would Do for You

We all have a few ideas on this list. I promise you will feel amazing after and anything but bored.

11. Start a DIY Project in Your Home

It doesn’t have to be super complicated. If you need ideas, there’re plenty on Pinterest. Or you can also check out these 30 Awesome DIY Projects that You’ve Never Heard of.

12. Plan a Weekend Trip or an All-Out Vacation

This will give you something to look forward to.

Even if you don’t have the time or money to go on a vacation, plan for a staycation, which is same fun and relaxing!

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13. People Watch

Find a bench in a crowded area (centers of transportation like airports, bus stops and train stations are great for this!) and just observe.

People are infinitely interesting.

14. Eat Something You’ve Never Eaten Before

Bonus points if it’s a random fruit or veggie.

15. Dance

You can get your friends together for a night on the town or just pull up a video on YouTube and bust a move from your own living room.

If you’re feeling extra brave, you can even dance in public and get other people involved.

16. Go to YOUTUBE and Search “Funny Pets” or “Funny Babies”

This is also a great quickie ab workout as you will be laughing hysterically.

17. Pick up a Book and Start Reading

Check out the NY Times Best Sellers lists and grab a new book you can get lost in.

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18. Step Away from the Computer and Go Get Some Time with People You Care About in Real Life

Facebook stalking doesn’t count as real social interaction. You can even share this post with your friends and vote on which one you’d like to do together!

19. Check out a Museum You’ve Never Been to Before

OK, depending on your interests, this one might actually be boring. If you love learning, art or different cultures though, this one is for you!

20. Write a List of Things You Desire and Truly Want

This is a great way to help you figure out the real reason why you’re feeling bored about your life. Maybe you haven’t really done things that you truly enjoy? Maybe what you’ve wanted to do all the time has been left behind?

Think about the list of things you really want to do, and ask yourself why you aren’t doing these things (yet). Then start taking your first step to make what you want happen.

Now go make your life interesting and live your dream life!

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Featured photo credit: Kev Costello via unsplash.com

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