How can you control your anger?

All people can be angry at certain periods of their lives. But the important thing is not to avoid getting angry, but to manage that anger. 

Stating that getting angry negatively affects the immune system, Psychiatrist Specialist Dr. Gamze Ergil, "It is possible to cope with anger management issues. If you realize what specifically makes you angry, you can also find a way to cope with it," she said.

Ergil added, "Many reasons such as past traumas, high expectations from you, and these becoming too heavy to bear may also haunt you. This can cause you to feel excessive anger. You may even be unable to control your anger. You may have difficulty maintaining anger control. However, first of all, it must be known that anger is a natural emotion," she said, and shared tips that will help in bringing anger under control.

Here are 10 steps to facilitate anger control:

1. Physical signs that can serve as clues when you are getting angry often manifest themselves beforehand. When you notice symptoms such as palpitations, sweating, trembling, hot flashes, or clenching your fists, count slowly to 10 to yourself before you start speaking, focus on your breath, and try to take slow breaths in and out.

2. Most of the time, the emotions we experience are related more to the meaning we attribute to an event than to the event itself. The feeling of anger can also be related to the thoughts passing through our minds at that moment. Before reacting, try to notice your negative, perhaps exaggerated or biased thoughts.

3. If a specific environment is causing your anger to be triggered, try to move away from it. If it is not possible to get away completely, for example at your workplace, taking a short break or taking a few days off can help you manage your anger.

4. When modern life turns into a state where we are constantly rushing and trying to catch up with tasks, it may seem like there is no time left to calm down; however, relaxation techniques such as breathing exercises and muscle relaxation exercises for short periods during the day can be very helpful.

5. High stress levels are one of the most important causes of anger. Review the factors that create stress in your life, and behavioral changes aimed at reducing stress—such as meditation, self-compassion, yoga, and making time for hobbies—will also make anger control easier.

6. Exercising is a good way to cope with negative emotions. If you make exercise a part of your routine, its effects will also be long-lasting.

7. When you are angry, use statements about yourself instead of using expressions that blame the other party. For example, instead of generalizing by saying 'you never do anything!', try saying 'I feel very angry because you didn't help with the dishes'.
8. Try not to hold grudges. Holding a grudge against the person or situation that makes you angry will keep both your pain and the thought that you have been treated unfairly alive.

9. When you realize your anger is excessive, you can use humor to soften the environment and cope, but avoid sarcastic remarks.

10. If organizing all these suggestions feels difficult, you don't know where to start, or you have tried but feel you haven't succeeded, be sure to seek professional help."