Are you getting easily annoyed by simple things? Are you having frequent anger outbursts that are hampering your relationship and daily living? We will discuss about four keys of anger management and other anger management tips in this article.

Anger happens in day to day life of all of us. Some form of anger is normal for everyone. It becomes problematic if the outcome of anger is harmful, it happens more frequently or if it is having impact on our socio-occupational activities.

Why do we need to manage anger?

We need to manage our anger for the following reasons:

• It may lead us to do the things that we may regret later
• It may lead to physical altercations
• We may yell to our friends or kids
• We may threaten or speak harsh to family or co-workers
• May have several adverse health consequences

Anger may be sign of mental illness

Repeated anger issues is commonly seen in many types of mental illness like anxiety, depression, psychosis, bipolar disorder and substance use disorder. So if you are having an repeated anger issue its suggested to visit and consult a psychiatrist.

Methods of controlling anger

There are four keys of anger management. The simple techniques, 4D techniques are discussed below:

1. 1^st D: Deep breathing: Take deep breathing by inhaling the air slowly into your lungs.
2. 2^nd D: Drink cold water: A glass of cold water in sips. It will make you calm and feel relaxed.
3. 3^rd D: Distraction techniques: Different distractions techniques can be followed to take care of anger. You can count backward from 100 to 1, talk to a friend over phone, watch your favorite videos or listen a soothing song
4. 4^th D: Delay your thoughts/anger: Try to postpone your thoughts and delay your anger by rescheduling it to some other time of the day

Despite of the above techniques if you are not able to control your anger, you may need further therapy and counseling. Or you may also need medications after detailed assessment and identification of the illness.

Contact Dr. Purushottam Adhikari’s Mind Clinic for all your mental health related problems.