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continued:
Anger management: 10 tips to tame your temper
No. 6: Stick with 'I' statements
To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework."
No. 7: Don't hold a grudge
Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times.
No. 8: Use humor to release tension
Lightening up can help diffuse tension. Don't use sarcasm, though — it can hurt feelings and make things worse.
No. 9: Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
No. 10: Know when to seek help
Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you. You might explore local anger management classes or anger management counseling. With professional help, you can:
- Learn what anger is
- Identify what triggers your anger
- Recognize signs that you're becoming angry
- Learn to respond to frustration and anger in a controlled, healthy way
- Explore underlying feelings, such as sadness or depression
Anger management classes and counseling can be done individually, with your partner or other family members, or in a group. Request a referral from your doctor to a counselor specializing in anger management, or ask family members, friends or other contacts for recommendations. Your health insurer, employee assistance program (EAP), clergy, or state or local agencies also might offer recommendations.
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- Controlling anger before it controls you. American Psychological Association. http://www.apa.org/topics/anger/control.aspx. Accessed March 8, 2011.
- Rindfleisch JA. Healing through forgiveness. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/books/page.do?sid=1128128656&eid=4-u1.0-B978-1-4160-2954-0..50103-4--cesec5&isbn=978-1-4160-2954-0&type=bookPage§ionEid=4-u1.0-B978-1-4160-2954-0..50103-4--cesec5&uniqId=236880083-3. Accessed March 8, 2011.
- Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/home/index.html. Accessed March 8, 2011.
- Armstrong S, et al. Social connectedness, self-esteem, and depression symptomatology among collegiate athletes versus nonathletes. Journal of American College Health. 2009;57:521.
- Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. March 22, 2011.
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