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Anger is a normal, healthy emotion, neither good nor bad. Like any emotion, it conveys a message, telling you that a situation is upsetting, unjust, or threatening. If your knee-jerk reaction to anger is to explode, however, that message never has a chance to be conveyed. You might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, or that you need to show your fury to get respect.

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Stepping away from a situation when you are starting to feel angry gives you space to think clearly and calm down. Toggle High Contrast icon.

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Here are some techniques you can try:. Rather than trying to suppress the anger, we need to learn how to manage it in a way that acknowledges the feeling while not harming anyone else. Here are some techniques you can try: Time out Stepping away from a situation when you are starting to feel angry gives you space to think clearly and calm down. Focus on relaxing the muscles in your arms and face.

Recognising the warning s

Slowing and deepening your breath can help diffuse the anger. To control your anger, you first need to be able to recognise the s that you are getting angry:. MensLine Australia is available 24 hours a day, seven days a week, with professional counsellors providing information and support for all relationship issues.

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Call us on 78 99 78 or register for online counselling. Questions to ask yourself: Do you sometimes have trouble controlling your temper?

Tips to avoid getting angry in the first place

Once you recognise that you are getting angry, you have the opportunity to do something to diffuse the situation before it gets out of control. Anger can be the result of built up, unresolved distress, or it may be masking underlying emotions such as sadness.

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Have you ever become angry and regretted it later? Changing beliefs that contribute to anger Some anger problems are related to underlying belief systems about how the world should be. Talk yourself down not up Self-talk can influence whether you get more or less angry in an exchange. Relaxation Anger can be the result of built up, unresolved distress, or it may be masking underlying emotions such as sadness.

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Expressing anger in an abusive, violent or negative way is unacceptable. Managing anger. Renovate your Relationship is a booklet about men maintaining their relationships and is deed to get men to think about the practical side of relationship maintenance and how to do it.

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Learning relaxation skills can help you release the physical tension in your body which can contribute to anger problems. Some anger problems are related to underlying belief systems about how the world should be. These physical s are all indications that your body is preparing for fight or flight, our primitive response to a threat.

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Further information on relationships and anger can be found in the latest Relationships Australia booklet:. You can handle this.

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Has anyone ever commented on your anger? This is available for download: MensLine Australia Tip Sheet — Managing your anger PDF: 33KB Further management on relationships and anger can be found in the latest Relationships Australia booklet: Renovate your Relationship PDF: 8,KB Online your Relationship is a booklet about men maintaining their relationships and is deed to get men to think about the practical side of relationship maintenance and how to do it.

Recognising the warning s To control your anger, you free need to be able to recognise the s that you are getting angry: Muscular tightening, especially around the jaw and helps A sensation of building pressure in the anger Sensations of heat and flushing in the face Elevated heart rate, breathing or sweating. Managing anger Understanding anger and anger management strategies Anger management toolkit.

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Try taking five long, slow breaths. Anger is a basic human emotion and feeling angry is OK. It is how we respond to and express that anger that can cause problems. Have you ever lost control of your anger to the point where you became violent or abusive?

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