Allah (SWT) made human as “Ashraf ul Makhluqat” (أشرف المخلوقات) ” means “Most Honorable of Creations.” He (SWT) filled human with many emotions and feelings and their expressions like happiness, excitment, sadness etc. Anger is one of the feeling that human express in words, moods and sometime with physical reactions. It is not only dangerous for other people but its most dangerous of person himdelf. So, it is very important to learn to manage your anger. Now a days I have observed that 98% of teenage students are living with this weakness. Reason behind this, we will disscuss later. But learning anger management is very important.
Anger management is a set of techniques and strategies designed to help individuals control and regulate their anger and aggressive behavior. Anger is a natural and normal emotion, but when it is expressed inappropriately or becomes uncontrollable, it can lead to negative consequences in both personal and social aspects of life. Anger management programs and techniques aim to help individuals, understand and manage their anger more effectively. Here are some key aspects of anger management:
1- Self-awareness: The first step in managing anger is recognizing yourself, your behaviour, your own liking and disliking, impact of people and envirnoment on you. When this anger is building up, Self-awareness involves identifying the triggers and early signs of anger, such as physical sensations (e.g., increased heart rate, clenched fists), thoughts (e.g., negative self-talk), and emotional reactions (e.g., frustration).
2- Relaxation techniques: Learning relaxation techniques can help individuals calm down when they start to feel angry. Deep breathing, progressive muscle relaxation, and mindfulness meditation are examples of relaxation exercises that can be effective in reducing anger. Being muslim it is easiest to manage anger as per teaching of our religion take pause if you are sitting , stand up. If you are standing, sit down. Take and drink a glass of water. It will give you some time to relax and might your extent of anger calm down.
3- Cognitive restructuring: This involves changing negative thought patterns and irrational beliefs that contribute to anger. By challenging and replacing these thoughts with more rational and positive ones, individuals can alter their emotional responses to anger triggers.
4- Communication skills: Effective communication is crucial in managing anger. Learning assertiveness and active listening skills can help individuals express their feelings and needs in a constructive manner, reducing the likelihood of conflicts. learn to communicate your views, thoughts and feelings effectively in positive way like writing them or healthy discussions. Where not only you other people can also be benefited by your learning. utilize your energy in a positive way.
5- Time-out strategies: Sometimes, it’s necessary to step away from a situation when anger is escalating. Taking a break allows individuals to cool down and gain perspective before addressing the issue. So reactions can be controlled. Change your sight, Change your location.
6- Problem-solving skills: Identifying the underlying issues that lead to anger and developing problem-solving skills can help individuals address root causes and prevent anger from recurring.
7- Stress management: High levels of stress can exacerbate anger. Learning to manage stress through relaxation, time management, and self-care can reduce overall anger levels. learn to know the importance and value of your time that should not be wasted on the people and things who are not important in your life. Stop wasting your time on thinking over it and utilize that time and mind on some constructive activities.
8- Support systems: Seeking support from friends, family, or support groups can provide a valuable outlet for discussing and managing anger.
9- Professional help: In some cases, anger issues may be severe and require the assistance of a therapist or counselor. Therapists can provide specialized interventions, such as cognitive-behavioral therapy (CBT) or anger management classes.
10- Medication: In rare cases, when anger is associated with underlying mental health conditions, a doctor may prescribe medication as part of the treatment plan.
It’s important to note that anger management techniques may vary in effectiveness from person to person, and it may take time and practice to see significant improvements. Seeking help and guidance from a mental health professional can be beneficial for those struggling with chronic or intense anger issues. Additionally, prevention and early intervention are key to managing anger effectively and preventing it from causing harm to oneself or others.