How to Control Anger?

Dr. Yekaterina Bolgakova, an associate professor in the Department of Professional Psychology and Psychological Counseling at the Russian State University, announced that breathing exercises and other methods help in controlling anger. According to her, learning how to manage anger is important for building good and healthy relationships with others. It is important to understand that anger is a natural feeling, and the goal is to control it rather than suppress it. The specialist notes that a person should stop before acting, take a deep breath, count to 10, and think about the consequences of their actions, as deep breathing, meditation, yoga, and relaxation aid in calming down and managing anger. For example, one can use the box breathing technique: inhaling for a count of four, pausing for a count of four, exhaling for a count of four, and pausing for another count of four. It is also advised to spend more time engaging in physical activity since exercise helps release accumulated negative energy and reduce stress levels, as well as avoiding alcohol. The doctor recommends discussing feelings and emotions with the "source of anger." She states, "Expressing what bothers a person and discussing it calmly with the other means controlling anger. Positive ways to express discomfort or anger can also be found, which might include writing, drawing, or music."