Anger Management Techniques: Don't Do These When You're Angry

It's normal to be angry. According to NHS Choices, anger is a normal, healthy emotion that needs to be managed and put under control. Those who know how to manage it will do well, but those who don't will tend to let it explode, or just let it stay unresolved.

Unresolved anger is linked to health issues such as high blood pressure, heart attack, depression, anxiety, colds, and problems with digestion.

Clinical Psychologist Isabel Clarke said via NHS that people can contol their anger, and they should because it's a responsibility. “It can feel intimidating, but it can be energising too.”

Here are some of the things you shouldn't do when you're angry:

Recognize your anger

“Everyone has a physical reaction to anger,” said Clarke. “Be aware of what your body is telling you, and take steps to calm yourself down.”

Don't Sleep on it

"We are learning that sleep seems to help us process and consolidate information we acquire while we are awake," said Allen Towfigh, MD, a New York City-based board certified sleep medicine doctor and neurologist, via Health.com.

Research has found that sleep helps to process and consolidate information, thus making it stay in our memory. So sleeping while angry won't help it go away, but instead will make it stay.

Don't Vent

The Mayo Clinic advises angry people to think before speaking. When you're angry, you'll find that it's easy to say something that you'll regret later. Instead, take a few moments to collect your thoughts, then only speak after you're able to think clearly.

A study has found that venting anger through hitting inanimate objects such as pillows increases anger at the moment, and also made aggressive behavior more likely in the future, so be careful not to vent.

The same goes for social network and email accounts. Posting something regrettable on Facebook or on any other social media platform will haunt you. "Posting something publicly can't be taken back," said David Narang, PhD, a clinical psychologist in Santa Monica, Calif.

Don't Ruminate

Rumination, or obsessively thinking about how you were wronged or offended, won't solve anything, according to Christine M. Allen, PhD, psychologist and coach from Syracuse, NY.

The Mayo Clinic advises that holding a grudge won't help either. Instead, use the powerful tool called forgiveness, which will open both the offended and the offender to learn from what happened.

Know When to Ask for Help

Learning how to control anger can be a challenge, and asking help from others can be a good thing to do. Don't be afraid or ashamed to ask for help when the emotion seems too hard to control.