Welcome to week two of anger management coping skills. This week we will go over diversions and how to use them.
If you have missed any part of the series, click here! As always, remember my disclaimer before practicing any mental health information.
What is Anger Management?
These coping skills are techniques and strategies used to deal with and regulate intense emotions, thoughts, and behaviors associated with anger. Anger is a normal and natural emotion, but it can negatively affect your mental and physical health and relationships when it becomes overwhelming.
Some standard practices include:
- Deep breathing and relaxation techniques. This can help calm the body and reduce physical symptoms of anger, such as a racing heart or tightened muscles.
- Mindfulness and meditation. This can help individuals focus on the present moment and become more aware of their thoughts and emotions.
- Cognitive restructuring. This involves reframing negative thoughts and beliefs that can contribute to anger.
- Communication skills. Learning to express anger in a non-threatening and assertive manner can improve relationships and reduce conflicts.
- Physical activity. Engaging in physical activity, such as exercise or sports, can release built-up tension and reduce feelings of anger.
- Time-out. Taking a break from a situation that triggers anger can give you time to calm down and regroup before responding.
Goals
The purpose of the coping skill is to help individuals gain control over their emotions, thoughts, and behavior in situations that trigger anger and to handle conflicts more positively and effectively.
How to Use Diversion
Are you someone who’s ever felt so angry that you want to hit something (or someone)? We’ve all been there, but before you do, let’s talk about diversion. No, not the river kind. The kind that can help you manage your anger and improve your mental health.
Diversion, or coping skills, are simply activities or practices that help you redirect your attention and calm down when you’re feeling angry. Think of them as a mental timeout. They allow you to step back from the situation and regain control of your emotions.
Here are a few diversion ideas to get you started:
- Exercise: Whether it is a quick jog around the block or a yoga session, exercise can help release tension and calm your mind.
- Music: Put on your favorite tunes and sing your heart out. Or, listen to calming music to soothe your nerves.
- Art: Grab a coloring book or a sketchpad and get creative.
- Nature: Take a walk in the park or spend time in your backyard. Surround yourself with greenery and breathe in some fresh air.
- Humor: Watch a funny video or read a hilarious book. Laughter is the best medicine, after all.
These are just a few of the many coping skills that can help you manage anger. Find what works for you and make it a habit to use these diversions when your anger starts to boil over. Remember, taking care of your mental health is just as important as your physical health.
So the next time you’re feeling angry, give diversion a try and see how it can help you manage your anger and improve your mental health. Happy coping!
