Bangalore Timesofindia dated 1st June 2008

Anger management

Heard the saying, anger is one word short of danger? Well, it’s true. People with short tempers are also vulnerable to heart-related ailments. Anger could be triggered by stress, lack of sleep, crash diets and insufficient water intake. Here are simple things one can do to arrest anger.


  • Practice relaxation exercises and breathing techniques to calm the mind and body.
  • Learn to resolve conflicts through effective communication minus outbursts. I Use problem-solving techniques such as goal setting and time management to reduce stress levels.
  • Eating well and at regular intervals helps to keep energy levels in check.
  • Get at least 6-8 hours of sleep, so that you don’t feel irritable and grouchy.
  • Take a break when you’re tired. This can help you rejuvenate.
  • Keep yourself upbeat by indulging in a hobby.
  • Compartmentalise your work and personal lives. I Nurture your support systems, like family and friends.
  • Regular exercise helps to keep the mind and body fresh.
  • Seek counselling for interpersonal conflicts.
  • Be assertive instead of aggressive.


  • IAccept that being angry is perfectly normal.
  • Identify your source/trigger of anger.
  • Shift your focus from ‘what was done to me’ to ‘what I can do’.
  • Create positive self-talk. I Identify your irrational beliefs.
  • I Think of a more rational and adaptive plan of action.
  • Change thoughts that provoke anger, interpreting the situation from a different (less provocative) point of view.
  • Write down angry thoughts. Focus on gratitude — make a list of things you are thankful for.

(Inputs from Mumbai-based psychiatrist Dr Anjali Chhabria)

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