7 Techniques for Cooling Down Your Anger Before You Unleash on Your Spouse

Couples who live a strenuous daily life are often put to the test. The pressure, whether at work, at home, or studying, driven by the fulfillment of social standards leads the person to emotional and mental unrest. 

Subsequently, typical emotions arise such as anger, irritation, bad mood, and anxiety, which can harm us immensely. These emotions when poorly handled tend to cause issues between couples. 

This article centers on 7 techniques to control anger when it occurs. These techniques include: 

1. Recognize anger

First of all, the person must recognize the existence of this feeling within him. Without this recognition, it becomes practically impossible to perform any type of behavioral treatment. Self-knowledge is the ideal condition for knowing what causes anger before it arises and comes out.

2. Breathe

For couples and even singles, the deep breath technique helps ease anger. The breathing exercise may seem ineffective for the fury that the mind takes in a moment of explosion. However, it has been observed that people who adopt the deep breath mechanism for handling various issues tend to handle anger well. 

This is because, if the breathing is previously conditioned, through daily exercises, at the time of anger, it will be a fundamental part of this aggressive feeling of fury to disperse quickly. This means that when you are angry, you tend to control yourself better if you have been practicing the deep breathing exercise. This helps you handle anger better and live well with your spouse. 

For this, some techniques like yoga are effective and have already been widely adopted by individuals and organizations worldwide. 

3. Get moving

Exercise helps most people to clear their head and handle anger in better ways. Physical exercise stimulates the production of brain chemicals, such as serotonin, an important substance that regulates sleep, mood, appetite, and others.

Increased levels of serotonin will provide greater vitality, feelings of happiness, and a good mood, helping to control spontaneous anger.

When you are stressed, try and engage in physical exercises or other fun activities to ease stress. This is because stress has been discovered to be a major cause of anger in most marriages. Couples transfer the day’s stress to their spouse and get angry for irrelevant reasons. 

4. Exercise self-control

It is necessary to exercise self-knowledge to gain self-control. And achieving this self-control is not easy, it takes practice and dedication. 

Our daily life is full of provocations. It is important to recognize each external and internal aspect that causes us to lose control so that we can manage to control anger.

It’s good self-control that will enable you to remain calm even when you are provoked. It will help you to handle your anger better and maturely approach issues. 

5. Resolve internal conflicts

Have you dealt with your internal conflicts? Most of the time, a person explodes with anger because he has not definitively resolved his unfinished business, such as frustration, low self-esteem, dissatisfaction, among others. 

For these reasons, anger becomes only a reflection of these repressed emotions. Learn to deal with your internal conflicts so that they do not cause problems between you and your partner. 

6. Don’t hold back 

Do not repress anger. It does not mean pouring out on other people or objects but directing it to other purposes. The anger itself is an individual reaction. To suppress it means not to let that energy flow. 

For this reason, reduce the accumulation through activities that stimulate its release, such as physical exercises and high-performance sports. They’ll help you ease anger and not unleash it on your husband or wife. 

7. Self-ride

Constantly ride yourself. The person who does not practice self-criticism will be far from knowing himself. For each situation that occurred at the time of the anger, make a small analysis of how this situation proceeded, the origin, and what caused it afterward.

You will see that in many of these situations, the real dimension of the problem was not so great for a negative discharge. 

We have seen that learning to control anger is very important for the benefit of our marriage. Were these tips helpful to you? What other ways do you handle anger? Share with us.


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