Anger management strategies include relaxation, cognitive restructuring, solving the problem, better communication and humor. Changing the environment, taking some personal time and avoiding situations that cause rage are also some useful strategies.
Breathing deeply and relaxation imagery can aid in soothing the feelings of anger. Breathe deeply from the diaphragm while slowly repeating a calming word or phrase. Use your memory or imagination to visualize a relaxing experience. Perform some simple nonstrenuous exercises such as yoga to relax the muscles.
Cognitive restructuring involves changing the way a person thinks. Avoid negative words such as never, focus on the intended goal rather than attacking people, and apply logic when facing a challenge to see a rational perspective. Finally, change your demands to requests. Try to find solutions to problems that cause frustration and anger. Follow a plan, observe time management and monitor the progress when solving the problem.
Improve communication by listening to others and think carefully before responding. Humor helps to diffuse rage. It aids to face a problem more constructively, however, avoid laughing off the problems as well as sarcastic humor since it is a form of aggression.
Find alternative environments to ease anger, for example, if driving causes fury, try alternatives such as taking a train or bus. Also, consider having some personal time on stressful days to recover, and avoid things that bring anger.