9 Effective Strategies to Manage Your Anger at Home


It can be a challenge to keep your uncomfortable feelings in check when you’re spending time with your partner and children. Sometimes familiarity, coupled with close quarters, can prove to create tough situations at home. However, you can take some steps to keep your angry feelings from growing to the point of spilling over onto your family.

Put these strategies into action to successfully manage your anger at home:9 Effective Strategies to Manage Your Anger at Home

  1. Count to ten. An old standby for managing anger, counting to yourself before you say anything allows you time to corral angry feelings. Counting prevents you from having angry comments flying out of your mouth. It’s a simple, yet effective, method.
  2. Stay quiet. If you’re getting frustrated with your teenage son, becoming preachy or telling him what to do might not produce the results you hope for. Sometimes, remaining quiet when your emotions are getting agitated is the wisest choice to make.
  • If someone asks how you feel about this situation, you could say something like, “Hmm, I’m thinking.” Limit your words when you feel your anger building.
  1. Inform others of your developing anger. Saying something like, “I find myself feeling too angry to continue with this discussion now” can be an honest, reasonable method to arresting your growing anger.
  2. Ask yourself if this battle is “that important.” Is it relevant enough for you to get all worked up about? Is the situation something you can take a “wait and see” approach to determine if the situation will take care of itself? Choose your battles wisely.
  3. Disengage. To disengage from an upsetting exchange, you can exit the immediate area.
  • So, if you and your spouse are arguing about something, you can mention you’re taking a fifteen or thirty minute break from the discussion to gather your wits about you.
  1. Set up a later time to continue the discussion. Saying something like, “I want to talk to you about this, but now, I’m too revved up. Let’s talk about it after dinner around seven. Will that work for you?”
  2. Spend time on your emotions. If you’re feeling frustrated and angry a lot at home, maybe it’s a good idea to try to determine why it’s happening. Take a walk explicitly to think about what’s been bothering you at home. Maybe it’s an on-going disagreement with your spouse or your unease about now having a teenager in the house.
  • Perhaps you’re carrying over some of your irritations about work to the home setting. Whatever it is, see if you can get to the bottom of it. The more you understand your emotions, the more effectively you’ll keep a handle on them.
  1. Take part in activities you enjoy. Whether it’s watching movies, collecting old photographs, or playing on a softball team, make time for doing things that make you smile. Avoid overusing any of your favored activities as escapes. Instead, find the joy in what you’re doing and share it with your family.
  2. Ask for understanding and support. Ask your spouse to be patient with you as you continue working on decreasing your negative emotions. Explain what you believe is triggering your feelings.
  • This discussion is best done in private when neither of you are tired or irritated. Inform your partner what your plans are if you find yourself feeling agitated.

It’s your responsibility to successfully manage your anger at home. By applying these tips, you’ll find yourself gaining a better understanding of what makes you tick. An added plus is that your kids will see your success in managing your feelings and do the same as they mature.

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