Free Anger Management Activities to Help You Gain Control

Some people are more inclined than others to experience problems with controlling their anger. They seem to be unable to keep their feelings under control and just let loose whenever they're in an upsetting situation. Fortunately for these people, there are free anger management activities that they can use to learn how to suitably express or contain their feelings in a more acceptable fashion.

One type of free anger management activity is relaxation, where the individual learns different techniques to help him to relax and calm down before saying or doing anything rash. Deep breathing is one technique individuals can use where they concentrate on breathing deeply in through the nose and out through the mouth, taking a minute to calm down. This breathing should be done through the diaphragm, which means the air should be pulled down toward the gut rather than just through the chest. While breathing, the individual can say a calming word or phrase to himself such as "calm down" and can picture a soothing scene or person in his mind.

Exercise is another free anger management activity that individuals can use to calm down. This does not mean that an individual has to go to a sports gym, but can merely take a time out where he or she walks down the hallway or around the building a coupe of times to get some fresh air, expend some energy, breathe and work to calm down. Another free anger management activity is to work on changing the way a person thinks when he becomes irritated. This includes changing inner thoughts to more constructive patterns such as reminding himself that getting angry does not help or change anything about a situation, only finding a solution or resolution to the situation is helpful. Using a journal or notebook during this phase or reconditioning in free anger management activities can be helpful since some individuals process their thoughts better when written out on paper where they can review them to see which ones are rational and which ones might need to be re-evaluated.

In addition to these free anger management activities, it is also wise to plan some fun time into every day so that the individual has time to unwind and let loose of all the burdens that he has been carrying over the course of the day. Many angry people are really at the root stressed out, feeling like they cannot carry any more burdens on their shoulders so that the least irritations seem huge and lead them to anger. Reducing stress also reduces anger in these people and building in personal time can help with this.

Much of this advice can also be adapted into anger management activities for teens, as teenagers are prone to these outbursts since their emotional maturity is the last thing to develop.