Being a teenager is hard.There are pressures of school, work, family, peers, hormones and many other things.You may feel like you don't get to make any choices for yourself, you may have had frustrating experiences with dating or in your friends, and this can be a very frustrating time of life.There are many ways to deal with anger.
Step 1: If you want to do a hard workout, go for it.
Venting your anger in ways that benefit you is one way to deal with anger.If you want to use the negative energy of your anger to your advantage, go for a long run or hit the weights.A lot of exercise can help you deal with stressors that cause anger in the first place.When your workout gets tough, listen to music that pumps you up.Stay within your limits.
Step 2: Say hello to a friend.
Tell your friend or significant other what is making you angry.If there is no solution presented from the conversation, you can simply vent your anger.It can be helpful to not feel like you are the only one dealing with the issues that are making you angry, because you may find that your friend or significant other is going through the same problems as you.
Step 3: Take a deep breath.
Try to calm yourself down when you are angry.You can do this by breathing deeply.This will help you to calm down.Hold for a count of four, breathe in and exhale.If you are breathing with your chest, make sure you use your diaphragm.Your belly extends out when you breathe with your diaphragm.You have to do this many times until you feel calmer.
Step 4: Go for a walk.
Go for a walk if it is possible for you to escape the anger that you are in.If you distance yourself from the situation that made you upset, you will be able to calm down.Pull your teacher aside and ask her to use the washroom if you are angry in class.If she won't let you in, try to explain to her that you're angry and would appreciate a few minutes away from the situation to calm down.Attempt to remove yourself from the situation through your imagination.Imagine you are on a trip to your favorite place in the world.To make your vision more vivid, try to picture all the sights, sounds, and smells.
Step 5: Think about something funny.
You can change your emotional state if you can laugh at yourself.You can use your imagination to make silly situations that can make you laugh.
Step 6: You have to count to ten.
You don't have to react immediately if you feel angry.If you still feel angry after a ten second delay, tell yourself that you will let your anger show itself.It is possible to put off your feelings by counting to ten.It might feel silly at first, but counting can help you calm down.
Step 7: Look at things from a different perspective.
If someone made you angry, it's a good idea to think from her perspective.She may have had reason to do what she did, or she might have done the behavior on accident.Do you have ever made a similar mistake?Since we tend to underestimate situational influences on others' behavior, if you fail to take her perspective, this may contribute to your anger.If you take her perspective, you might realize that sometimes people make mistakes, just as you do, or that she didn't have mean intentions, which can reduce your anger.
Step 8: Try to replace your angry thoughts with more productive ones.
The method of cognitive restructuring can help you get rid of old thoughts that are bad for you.Anger can make us think that something is more important than it really is.Anger can get out of control when we exaggerate the importance of an event.It is inconvenient if you get a flat tire on the way to school.I can't believe my tire went flat!My entire week has been ruined.We can change these thoughts by challenging them.Life doesn't meet extreme conditions, such as always and never.You have a flat tire.Things happen in life that you can't control.The flat tire could have been caused by glass or sharp rocks.Your body gets out of control if you don't use your reasoning.You can talk yourself down by asking, "how will my week be ruined by this flat tire?"Do I still have good things to look forward to?Is it the last time something bad happened that I get over it?
Step 9: Look for a solution to the problem.
You are doing everything you can to solve the problem.You have to figure out how you feel about the situation.You need to express them in the most productive way possible.You might have to accept that there isn't a solution to the problem.You can control how you react to the problem.You might be angry with your parents because they won't let you attend a concert.You can still be angry, but you should talk to your parents calmly to figure out a solution.You could say, "I am going to take a few minutes to myself."I want my parents to treat me like an adult, so I will go to my room and play my favorite song.I feel I can handle myself, even though I am not yet an adult.I need to calm down.My body is in the middle of a stress reaction, my head is not thinking clearly, and I am thinking of ways to talk with my parents.I will ask them why they said no.If they don't let me go, I will suggest a compromise.I want to know if one of them wants to pick me up.They will see that I am becoming more mature if they still say no.It might help the next time I go to a concert.
Step 10: Practice reading their expressions.
Sometimes you misunderstand how other people feel when you react with anger and frustration.It will help you figure out how to react in certain situations if you have a better understanding of what other people think.If you can read emotions, look at pictures of different faces.It is possible to look through a magazine or a photo album.You can find examples of faces that you can test yourself with by searching online.The DNA Learning Center has tools to learn how to read faces.
Step 11: Check your perception with others.
When you think someone is getting angry with you, you might respond with anger.Check in with the other person to find out what's going on.If you can say, "Did I say something wrong?" or "Are we okay?", you will have a chance to check in with each other.
Step 12: Don't respond with physical aggression.
When you get angry, you may want to hit, push, or kick someone.If you respond to a bully by giving him what he wants, it's a response from you.If you bully someone else, you can hurt them.If you want to hit someone, hit an object, like a pillow.
Step 13: Don't say you're angry in a passive way.
In passive anger expression, you don't deal with the person who hurt you.You get even with them in other ways, such as talking negatively behind the person's back or insulting them at a later time.
Step 14: You don't want to express your anger in an aggressive way.
Shouting at someone is the most problematic aggressive anger expression.Failure to control angry outbursts can lead to violence and negative consequences.If anger is out of control, it can interfere with everyday functioning.
Step 15: Speak your anger assertively.
The most constructive way to express anger is sarcasm.mutual respect for each other is fostered by assertiveness.In a respectful way, anger is expressed, but not accused.Both people's needs are important according to assertive communication.Give the facts without making accusations.I was hurt and angry because it seems like you were belittling my project when you laughed during my presentation.It seems like you weren't paying attention to my work or taking my hard work seriously.I could have misinterpreted what was happening.Can we work this out?
Step 16: Don't be disrespectful.
You have to give it in order to get respect.You will respect each other and foster cooperation.Communication should convey requests rather than demands.It shows respect for others when you use please and thank you.I would appreciate it if you could help me when you have the time.
Step 17: Talk to yourself about your feelings.
When you figure out how you are feeling, keep judgement statements out of it.Stick to what you think is right.You could say, "It seems to me that you are not being sensitive to my feelings when you read my paper instead of listening to what I'm trying to say."
Step 18: Communication should be clear and specific.
To get your point across, be sure to state what the issue is.If your co-worker is speaking loudly on the phone and it's difficult for you to do your work, you can ask them to lower the volume.It makes it hard for me to concentrate on my work.I would really appreciate it.You are directly addressing the other person by thanking them.You are telling him why it is a problem for you and making it clear what you need.
Step 19: You should keep an anger journal.
Keep a record of what makes you upset.An anger journal will help you find patterns that you can use to tailor an anger management strategy for yourself.Tracking this information will help you understand what makes you angry.You can either take steps to reduce your anger in unavoidable situations or you can avoid them.What provoked the anger can be observed when you record in your journal.What thoughts went through your mind when you got angry?
Step 20: Understand what makes you angry.
Triggers cause your feelings of anger.You can start to look for patterns once you start tracking your anger by writing it down.Trigger patterns for anger include not being able to control other's actions.Other people don't meet your expectations.It's not possible to control daily life events.Someone is trying to manipulate you.Being mad at yourself for a mistake.
Step 21: Talk to a trusted adult.
Angry feelings can be overwhelming.It can be hard to know what to do with them.Talking to a trusted adult will help you figure out your feelings.This adult could be a family member, a teacher, or an adult friend.Ask your doctor about your feelings.This person can talk about how he dealt with angry feelings.He can give you a different perspective on your feelings.
Step 22: You can see a therapist.
Therapy can be used to find new ways of dealing with anger.Many people see therapists when they want to improve their lives.Some people see a therapist because they need to talk about difficult times.In the middle of an anger episode, your therapist will most likely use relaxation techniques to help you calm down.Your therapist will help you deal with the thoughts that can make you angry.You can see a therapist with your family.Think about what you would be comfortable with.If you want to try therapy, talk to your parents or trusted adult.You will also be helped with emotional skills by therapists.Some therapists help clients with their personal history, such as overcoming an abusive or neglectful childhood, or overcoming a tragic event.Anger from past events can be dealt with by therapists.
Step 23: You can take an anger management class.
Anger management programs have a high success rate.The programs that are successful help you understand your anger, give you short-term strategies to deal with it, and build skills.Anger management programs for children, teens and families are available.You can search online for one in your area.
Step 24: Discuss your medication with your doctor.
Depression, anxiety, and anger are some of the disorders that include anger.Drug therapy for anger will depend on the situation.Taking medication for the disorder could help with anger as well.Depression can be treated with antidepressants if the anger is occurring with depression.It is possible to treat generalized anxiety disorder with aSSRIs.Irritability can be part of your anxiety and these drugs can help relieve it.There are side effects of each drug.For example, a drug used to treat a disorder has a high rate of problems with the kidneys.Being aware of the possible side effects will help you monitor them.Discuss these possibilities with your doctor.In the first 4 weeks of treatment, there is a small chance that teens may experience suicidal thoughts.Depression and anxiety can be treated with SSRIs.
Step 25: Understand how your anger can affect your interactions.
If you want to maintain a strategy for dealing with angry people, you need to understand how your anger can affect your life.Anger can cause you to act aggressively towards other people.It can be hard to find joy in life when anger is a constant reaction to everyday events.Anger can affect your job, your relationships, and your social life.If you assault another person, you could get in trouble with the law.
Step 26: Understand how anger can affect your health.
If you are frequently angry, your physical health can take a hit.Physical difficulties can be caused by out-of-control anger or suppressed anger.People who are angry and hostile are at higher risk for heart disease.Anger and hostility are better predictors of heart disease than other factors.Anger can contribute to an increased likelihood of depression and other mental health issues.Your anger can contribute to these issues.Irritability is a symptom of generalized anxiety disorder.The connection between anger and GAD is not fully understood.Some experts think that people with GAD tend to be passive in dealing with anger, for example, having anger but not showing it.Immune system difficulties are caused by the body's stress response shutting down our immune system.People with higher levels of anger are more likely to get colds and flus.
Step 27: You should check to see if you are being bullied.
If you bully other people because of your anger, you might be hurting them for the rest of their lives.If you bully others, you may look back on your teenage years with regret.Venting your anger in other ways is a way to avoid regret from emotional pain.Go for a long run or hit a pillow to vent.Inappropriate comments, teasing, and name-calling are some of the types of bully.Social bully is leaving someone out, spreading rumors, and embarrassing someone in public.Bullied are hitting, punching, spitting, tripping, and taking someone's things.
Step 28: Try not to think.
In emotional regulation, meditation has been shown to be effective.The amygdala, the center for emotion and the part of the brain where the stress response begins, has been shown to be affected by meditation.Go to the bathroom, a stairwell, or outside if you can.You will feel more comfortable if you have a private space.Hold for a count of four, breathe in and exhale.If you are breathing with your chest, make sure you use your diaphragm.Your belly extends out when you breathe with your diaphragm.You have to do this many times until you feel calmer.Breathing and visualization tasks can be combined.When you breathe in, imagine a golden-white light that relaxes you and makes you happy.This white light can be seen in your lungs and throughout your body.When you breathe out, look at the muddy, dark colors that represent your feelings.Don't worry if you have trouble meditating.Deep breathing, visualization, and performing mental tasks are part of meditation.If it is difficult for you to sit long enough to meditate or if you are not comfortable meditating, you can just begin with deep breathing.You can start your body's calming response by doing this.
Step 29: Try to relax your muscles.
The process of relaxing your entire body is called progressive muscle relaxation.It is thought that by tensing your muscles yourself, you will be able to release tension in your body.Start by breathing in for a count of four and exhale for four.Go from the top of your head to your feet.The muscles in your face, head, mouth, and neck need to be tightened first.Hold for twenty seconds.Work your way down the body, releasing your shoulders, arms, back, hands, stomach, legs, feet, and toes.You can now feel the relaxation from your toes to your head.Relax by taking a few more deep breaths.
Step 30: You should eat well.
Don't eat processed and fried foods, as well as refined sugars and other unhealthy foods.Your body gets vitamins and minerals from eating fruits and vegetables.Don't get dehydrated if you drink lots of water.
Step 31: Get enough sleep.
Teens need a lot of sleep.Teens are often late for school and find themselves dragging in the morning.People who get a good night's sleep regulate their emotions.When we don't get enough sleep, emotions are harder to control.A study showed that teenage girls who only had a few nights of disrupted sleep had more anger and negative feelings.Getting enough sleep will make you feel better.Before you go to bed, switch off your computer and phone screens.These devices keep you awake and engage your brain.
Step 32: It's a good idea to exercise regularly.
It is possible to work out anger, stress and other negative feelings with exercise.Research shows that exercise helps with mood regulation and controlling emotions for adults and children.If you want to release aggression, try going out and exercising when you are angry.Go for a jog, play a sport, or work out at the gym a few times a week.
Step 33: There is a creative outlet.
It is possible to express your feelings in art or writing.Paint a picture or write in a journal.You can draw a comic strip or build something out of wood.