<div style="text-align: justify; "><span style="font-size: 1rem;"><b>Anger is “an emotional state that varies in intensity from mild irritation to intense fury and rage,” according to Charles Spielberger, PhD, a psychologist who specializes in the study of anger.</b></span><br></div><div style="text-align: justify; "><br></div><div style="text-align: justify;">We all know what anger is, and we’ve all felt it, whether as a fleeting annoyance or as full-fledged rage. Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems problems at work, in your personal relationships, and in the overall quality of your life.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Ready to get your anger under control? Start by considering these 7 anger management tips.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b><i>1. Think before you speak</i></b></div><div style="text-align: justify;">In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b><i>2. Once you're calm, express your concerns</i></b></div><div style="text-align: justify;">As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><b><i>3. Get some exercise</i></b></div><div style="text-align: justify;">Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.</div><div style="text-align: justify;"><br></div><div style="text-align: justify; "><b><i>4. Take a timeout</i></b></div><div style="text-align: justify;">Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.</div><div style="text-align: justify; "><b><i><br></i></b></div><div style="text-align: justify;"><b><i>5. Identify possible solutions</i></b></div><div style="text-align: justify;">Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.</div><div style="text-align: justify;"><br></div><div style="text-align: justify; "><b><i>6. Stick with 'I' statements</i></b></div><div style="text-align: justify;">Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."</div><div style="text-align: justify;"><br></div><div style="text-align: justify; "><b><i>7. Use humor to release tension</i></b></div><div style="text-align: justify;">Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Remember, you can’t eliminate anger - and it wouldn’t be a good idea if you could. In spite of all your efforts, things will happen that will cause you anger; and sometimes it will be justifiable anger. Life will be filled with frustration, pain, loss, and the unpredictable actions of others.&nbsp;</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">bnbd/fas</div>