Thank you for writing and sharing it.
I understand you have tried different ways to come out of anger.
Anger itself is a normal human emotion, Everyone feels annoyed, frustrated from time to time.
Anger is often some type of frustration either things didn't turn out what we planned, didn't get what something we wanted. Often poor communication and misunderstanding can trigger angry situation.
anger, in turn, makes us feel guilt, sadness, hurt, fear etc .later on
One of the first steps is managing anger is it Identify the situation usually which makes you trigger.
make a list of things which usually set you off, ex-running late for an appointment, being in a traffic but some situations may be less out of control like traffic.
what you can control is response .
once you bhave finished listing out your trigger , make a list of warning signs for your anger .what happens in your body when you get angry , become aware of the bodys alarm helps you spot anger early , which gives you better chance to cope up , some signs can be racing heart rate , tensed mucles, sweating biting nails , clenched fists.
when you notice these signs , stop and ask yourslef what is making you angry , acknowledge this.It is important to know the cause of our anger so that we dont resspond in a way out of our proprtion , take the ut anger on wrong perosnn , or getting angry at family members when it is your boss you are angry with ..
Time out : give yourself some time to cool down , when you notice yourselff get thing angry say that you need a time out, calmly so that you can respond later to that person ..
Relaxation : Taking slow deep breaths relaxes your each group of muscles , can help reduce anger .progressive muscles relaxtion teachnquie is the best to control it ,
Assertivesss : Being assertive means you can express your point clearly to another person , with out being agressive .
Tone and volume : speak at a normal conversation volume , rather than shout .
I hope this will be helfpful for you .
Feel free to can connect to our experts to share your concerns if you need further help .
we are here to support you .
Take care ,