We've all been there before.
You're having a great day, thinking everything is going well, when suddenly someone or something sets you off, and you can't help but get angry.
Whether it's road rage, dealing with frustrating co-workers, or getting mad at your spouse for leaving their dirty socks on the floor, anger is a natural emotion everyone experiences.
However, for some people, anger can be more than just a passing feeling; it can be an all-consuming problem that leads to destructive behaviours.
In this article you will learn four tips to recognise your anger triggers.
If you're someone who struggles with anger or frequently loses their temper at those they love, this article is for you.
What Is An Anger Trigger?
An anger trigger is anything internal or external that makes you feel angry.
It could be something someone says to you or a thought or memory that suddenly pops into your head. It could be a situation you're in, such as being stuck in traffic, or something physical, like feeling hot and sweaty.
Anger triggers are different for everyone, which is why it's so important to take the time to learn what yours are. Once you know what your anger triggers are, you can start to work on managing them.
So, without further ado, here are four tips for recognising your anger triggers.
An anger trigger is anything internal or external that makes you feel angry.
Tip 1: Check in with yourself regularly
One of the best ways to become aware of your anger triggers is to check in with yourself regularly.
This means taking a few minutes every hour to ask yourself how you're feeling and what might be contributing to those feelings.
If you're feeling tense, stressed, frustrated or angry, take a few deep breaths and try to relax. It may also be helpful to write down what you're feeling in a journal to track your emotions over time.
Another simple way to check in with yourself is to learn to recognise your Early Warning Signs of Anger.
Early Warning Signs of Anger are simply the signs that help tell you you are beginning to get angry. The earlier you can catch these signs, the easier it will be for you to do something about your anger before it gets out of control.
Some common Early Warning Signs of Anger include feeling tense or agitated, racing thoughts, feeling flushed or hot, clenching your fists or jaw, or feeling like you could scream.
You will learn more about the Early Warning Signs of Anger in later blogs, but for now, know that the more you can check in with yourself and become aware of how you're feeling, the easier it will be to catch your anger triggers before your anger gets out of control.
Tip 2: Identify your main anger triggers
If you've been paying attention to your anger for a while, you'll probably notice that certain things trigger your anger more than others.
Maybe it's when your partner leaves their dirty socks on the floor, or when your boss criticizes your work. Whatever it is, it's important to become aware of your main anger triggers.
One way to do this is to list the things that tend to set you off. Once you have a list of your main anger triggers, look at them and see if there are any patterns.
For example, are there certain times of the day when you're more likely to get angry? Are there certain people or situations that tend to trigger your anger? Do certain words or phrases tend to set you off?
By becoming aware of the patterns in your anger, you can take steps to avoid or manage your triggers.
By becoming aware of the patterns in your anger, you can take steps to avoid or manage your triggers.
For example, if get angry every time your partner leaves their dirty socks on the floor, you might decide to talk to them about it and ask them to please pick them up.
Or, if you find that you get angry every time you're stuck in traffic, you might decide to do something productive with that time, such as listening to the Anger Secrets podcast!
Tip 3: Be aware of your thoughts
As you learn in The 3 Keys To Anger Management, your thoughts play a significant role in how you feel. So it's essential to pay attention to the thoughts running through your head, especially when you're starting to feel angry.
Do you tend to have negative or self-defeating thoughts when you're angry? If so, those thoughts are likely making your anger worse.
For example, if you're getting angry because you're stuck in traffic, you might think, "This is so unfair," or "I'm never going to make it on time." Those thoughts are only going to make you feel more angry and frustrated.
Instead, try to focus on more positive or productive thoughts. For example, "I'm doing the best I can," or "This is only temporary, and I'll be able to cope with it." Those kinds of thoughts will help you to feel calmer and more in control.
Tip 4: Seek professional help
If you're struggling to control your anger even after making an effort on your own, it may be time to seek professional help from a therapist or counselor who can help you develop healthy coping mechanisms.
Don't be afraid to reach out for help if you need it; there's no shame in admitting that you need some extra support when it comes to managing your anger.
I offer a comprehensive online anger management course called "The Complete Anger Management System".
The Complete Anger Management System will teach you how to control your anger, master your emotions and create a calmer, happier and more respectful relationship, often in just 21 days or less.
Many people who take this course describe it as "life-changing" because it teaches them the exact steps to finally get their anger under control.
If you're interested in learning more about The Complete Anger Management System, click here.
Summary
OK. There you have it. Four tips to recognize your anger triggers. If you struggle with anger, I hope that these tips will be helpful for you.
Remember that if your anger is affecting your work, your relationships or your health, it's essential to seek help. You don't have to suffer in silence.
Help is available, and you can make a change.
How can you get help if you are experiencing anger issues?
Fortunately, I have a simple, short and FREE training on this very topic.
To access this FREE training, click here.
This training will teach you exactly how to control your anger, master your emotions and create a calmer, happier and more respectful relationship, often in 21 days (or less), and without having to attend humiliating anger management programs or exhausting therapy sessions that often just do not work
Remember: You can't control other people, but you can control yourself.
Take care!
