Before joining an NYC anger management class, there are some strategies you can try by yourself to prevent anger episodes or reduce the intensity and duration when they do occur.
1. Think Before You Speak
Take a few moments to collect your thoughts, listen carefully to what the other person is saying, and calm yourself. Once you’re calm and thinking clearly, express your frustration clearly and directly without being confrontational.
2. Practice Relaxation
Anger involves a high level of nervous system arousal. By relaxing your body, you make it easier to let go of anger and apply problem-solving to the situation. Breathing techniques are some of the easiest and most effective, which is why they are taught in many anger management programs in NYC.
3. Use Better Communication Techniques
Choosing the right words to respond with is key. In addition, using “I” statements is also more effective as they avoid criticizing or placing blame on the other person which can make them defensive. Using “I” statements also allows you to be direct in requesting what you want.
4. Take a Timeout
Schedule “quiet time” during times of the day that tend to be stressful to get away from it all. This will make you calmer in general and help you feel better prepared to handle what’s ahead without getting irritated or angry.
5. Use Humor to Release Tension
Diffuse tension by finding humor in the situation. Lightening up can help you face what’s making you angry and remind you not to take yourself or the situation too seriously.
6. Take Care of Your Body
Adequate sleep, regular physical activity, and healthy eating are all important to mental health. Each makes a big difference in the way you respond to situations. For example, poor sleep can lead to irritability and a short fuse while exercise is a powerful stress-reliever.
7. Avoid Situations That Make You Angry
While running away from a situation is not a good solution most of the time, there are certain situations or environments that should be stepped away from until you feel calm enough to handle them. If these situations involve another person, communicate what you are doing with them.