Uncontrolled anger can cause a lot of damage. It can hurt not only person who is angry, but also other people they care about. Relationships with partners, children and work colleagues can suffer. Poor anger control can cause problems in the workplace and affect work performance. One of the first anger management techniques to learn is how to recognise anger triggers.

In the time before an angry outburst something happens that increases the feelings of anger. Common triggers are: people, feelings, situations, thoughts and locations. You can recognise triggers by paying attention to what you are thinking and how your body feels.

Someone may feel angry every time they are with a person they do not like. Feelings of being ignored or wronged often trigger anger. Sometimes sadness and anxiety can be anger triggers. Thoughts that are anger triggers are often incorrect. These thoughts usually are similar to:

“Nobody understands how hard it is for me.”

“It’s my way or not at all.”

“If other people would change then there would not be a problem.”

“Everybody is against me”

” This is not fair.”

The body changes as anger rises. It changes in preparation to either fight or flee. The fight or flight response has been triggered when angry. By learning to notice these changes you can recognise anger triggers faster. This is a powerful anger management technique. Common changes in the body when angry include”

  • clenched muscles including jaw and fists
  • rapid heartbeat
  • shallow breathing
  • feels restless and want to move or pace
  • sick in stomach
  • tightness across chest muscles
  • feel the urge to yell or shout
  • feel the urge to push or hit out

A location or a situation can be an anger trigger, such as being in the workplace in a meeting. Or being made to perform a certain task at work. Recognising what locations and situations that most anger outbursts occur in will help. Recognising anger triggers is critical to anger control.To find anger triggers ask yourself about each anger outburst and work out:

  • What was happening just before I got angry?
  • Who was I with just before I got angry?
  • Where was I?
  • When did it happen?

If you think back over times when anger control has been difficult and ask these questions you will begin to see patterns. This is one of the best ways to learn how to recognise anger triggers and gain more control over your anger. Anger control is an important skill that can be learned. Recognising your own triggers is the first step.

Is anger making your life miserable, or the life of someone you care about? Learn how to control anger and live a calmer, happier life. Visit the Anger Management Class Online http://www.angermanagementclassonline.com/ for free articles, worksheets and resources to help you manage anger. Change IS possible!

Tags: , ,

Share This


Related Posts