Luca (Italy):
Luca (Italy): I feel like I get frustrated and lose my temper too easily, even over small things. I don’t want to hurt the people around me, but sometimes I react before I can stop myself. How can I learn to control my anger better?
Askly Help: Luca, it’s good that you recognize this and want to improve. Controlling anger is a skill that takes practice, but with patience, you can manage it effectively. Here’s what you can do:
-
Pause Before Reacting – When you feel anger rising, take a deep breath and count to five before responding. This small pause can help you avoid saying or doing something you might regret.
-
Identify Triggers – Pay attention to what situations make you angry. Understanding the cause will help you prepare and respond differently next time.
-
Express Yourself Calmly – Instead of reacting emotionally, try to communicate your feelings in a clear but controlled way. Say, "I feel frustrated because..." rather than shouting or blaming others.
-
Use Physical Activity to Release Stress – Exercise, walking, or even stretching can help reduce built-up tension and calm your mind.
-
Practice Deep Breathing and Relaxation Techniques – When anger builds up, focus on slow, deep breaths. Meditation or listening to calming music can also help.
-
Take a Break If Needed – If you feel overwhelmed, step away from the situation for a while. A short break can prevent an emotional outburst.
-
Think About the Consequences – Ask yourself, "Will this matter a week from now?" Most things we get angry about are small in the long run.
-
Turn Anger Into Something Positive – Instead of letting frustration control you, use it as motivation to solve problems and improve situations.
Luca, anger is a natural emotion, but how you handle it makes all the difference. With time and practice, you will learn to stay calm and respond thoughtfully. Would you like help in creating a plan to manage your emotions better?