Anger-Management Issues can be a major cause for concern for many who struggle with them on a daily basis. Adults with ADHD are often restricted by their frustrations and annoyances that ultimately become triggers for angry outbursts. Relationships can be damaged as a result, which in turn leaves you feeling stressed and upset much more often. Here are some top tips you can use to quell your anger management issues, whether ADHD is the centre of your troubles or not…
Weigh Up the Consequences
If you lack the restraint required to keep a cool head in any situation where this might be easier said than done, it’s important to take a step back and consider what your actions are likely to result in. A calm and relaxed response will be achieved if you think over the consequences before acting. Talk the specific incident over with a friend or support coach and they can help find a way resolve the incident in a calm and relaxed manner. Over time you can use this method to nullify your angry responses and become far more satisfied with your approach.
Stay Positive
When a situation comes along that starts winding you up or pushing all the buttons that would usually spark a trigger reaction, come up with a best solution in your head and stay positive, relying on a back-up plan if this doesn’t work. Attention deficit can make it difficult for people to regulate their emotions but staying positive is an exercise that helps to put things into perspective. Always look to move on and learn from your experiences and try not to overreact to failures.
Know Your Triggers
There are certain incidents and situations that are likely to increase your anger and act as a trigger to your anger problems. If you know what these are you can be ready to take a deep breath and pause for a moment, using some of exercises we’ve mentioned already to your advantage. Remind yourself to stay positive and focus on your breathing, relaxing muscle tension.
Prepare for the Worst Case Scenario
Some situations can seem unbearable or overwhelming, so it’s important to sit back and ask yourself what’s the worst that could happen. It’s highly likely that the worst possible outcome won’t occur, but you need to be ready if it does. Adults with ADHD tend to have a tough time keeping their emotions on track so this exercise can certainly help with that.
Congratulate Yourself
When you manage to respond appropriately to issues that may have caused you to respond angrily in the past, make sure you reward yourself with something. You may feel rewarded by the fact that you are building far more positive relationships with people thanks to your diminishing anger issues but it’s always helpful to recognise your accomplishment and boost your self-esteem.
This article was provided by Mike James, an independent content writer in the health and psychotherapy sector – working together with a selection of companies, including Brighton and Hove Psychotherapy, and ourselves, who were consulted over the information contained in this piece.