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 It is normal to feel angry now and again when you go through a difficult and challenging situation.

People can express anger in healthy or unhealthy ways. Some can become aggressive or passive-aggressive towards others, while other people may attempt to hide and suppress their anger. When a person uses these types of unhealthy coping mechanisms to deal with their emotions, this can lead to further physical and emotional difficulties.

If you are feeling more angry than usual, and have found that it is starting to affect your daily life, there are techniques you can use to better manage these emotions. We have also outlined the professional support available at Priory Wellbeing Centre Dubai for anyone who feels that their anger may be starting to get out of control.

What are the common symptoms of anger management issues?

If you experience some of the following symptoms when faced with a challenging situation, you may want to think about whether you have a problem managing your anger:

Physical symptoms:

  • You react quickly and often violently to small problems
  • You find that you are unable to control angry emotions
  • Your heart beats faster and muscles become tense
  • Your fists become clenched
  • You find it difficult to calm down
  • You feel frustrated with your own actions

Behavioural symptoms:

  • Your frequent expressions of anger result in punching objects
  • You break things in outbursts of anger
  • You find yourself often shouting at people
  • You make unfound accusations to those around you
  • You are constantly arguing with others
  • You start fights over small things and punch people

10 ways to control anger

Here are some useful techniques that you can use to help manage your anger going forward:

  1. Recognise your triggers

Understand what triggers your anger and once you recognise the causes, take steps to remove yourself from these scenarios before things get heated

  1. Try not to react

Try to calm your anger by counting to 10. Also, learn some breathing exercises to help you combat negative or angry emotions

  1. Express yourself calmly in difficult conversations

Use ‘I’ statements to keep you focused on your own views and opinions, rather than using accusatory statements towards others. Think about using phrases like ‘I think that…’, ‘I believe that…’, or ‘I feel that…’

  1. Take regular exercise

Exercise releases ‘feel good’ hormones which can help to relax your body and reduce stress. Exercising regularly can also help to release any build-up of negative emotions, making you feel happier overall

  1. Take a time out

If the pressures of life are getting on top of you, take some time out. Schedule in regular breaks, go for walks in a relaxing space, or take up a hobby that you enjoy

  1. Don’t hold onto a grudge

Holding onto grudges can encourage anger. Try to deal with difficulties or challenges in a constructive manner, and then let it go

  1. Use humour to release tension

Humour in a tense situation can relieve conflict, lift moods, and hopefully diffuse the difficult scenario

  1. Try mindfulness and relaxation techniques

Using relaxation techniques and practicing mindfulness can help you to replace angry emotions with a sense of calmness

  1. Eat a healthy diet

Try to eat a healthy diet so your body receives the essential nutrients to function well. Also, eat serotonin boosting foods to promote the endorphins that lift your mood. These include oily fish, such as salmon, avocados, nuts, spinach and eggs

  1. Know when to seek help

If you find that you continue to feel angry and feel that it is having a destructive impact on your life, and those around you, you may want to seek professional support

What if professional support is necessary?

It can be daunting to realise that you may need professional support to help you manage your anger issues. However, it is an important step to take in order to address your difficulties and to learn how to resolve your conflicts in a neutral and safe environment going forward.

To find out more about anger management counselling offered at Priory Wellbeing Centre Dubai, call (+971) 4 245 3800 to speak to one of our administrative team today, in confidence, or submit an online enquire form.

Tanya Dharamshi, Counsellor

This page was clinically reviewed by Tanya Dharamshi (BSW, MSc Psych, Counsellor, DHCC, UAE). Tanya brings 18+ years of counselling experience in trauma, crisis intervention, child abuse, substance addiction, attachment disorder, depression, anxiety, stress, bereavement, couples therapy, mood disorders, chronic illness and adjustment disorder. View Tanya's full profile here.