Anger, Hostility, and Violent BehaviorHome TreatmentIf you are angry, hostile, or violent, it is important to find
help. You can learn ways to control your feelings and actions. Contact the
National Domestic Violence Hotline toll-free at 1-800-799-7233 or the National
Department on Mental Health at 1-888-793-4357. These agencies can help you find
the help you need. You can control your feelings of anger or hostility and avoid
violence. - Think before you act. Take time to stop and
cool down when you feel yourself becoming angry. Count to 10 or practice some
other form of mental relaxation. When you have calmed down, you will be better
able to deal with your conflict thoughtfully.
- Recognize feelings
that often lead to angry outbursts. Do you have trouble dealing with feelings
of sadness, confusion, or helplessness? Identify these feelings and develop
positive ways to express them.
- Come up with a reasonable
explanation of why you are angry. If a person triggers your anger, suggest to
yourself that perhaps the person is having a bad day.
- Avoid situations that trigger your anger.
- If you have trouble coping with heavy
traffic, try to adjust your work schedule so that you do not have to travel in
peak traffic hours.
- Do errands at less-busy times if standing in
line bothers you.
- Evaluate your lifestyle choices. Anger and
hostility may be a symptom of unhappy feelings or
depression about your job, your relationship, or other
aspects of your personal life.
- Notice when you start to become
angry and learn to express your feelings in a positive manner. Don't just
ignore your anger until you "blow up." Express anger in a healthy way:
- Give yourself a "time-out." Go someplace
quiet to allow yourself time to calm down.
- Try screaming or yelling in a private place, not at other
people.
- Go for a short walk or jog.
- Talk about your
feelings with a friend. Avoid gossiping about the person you are upset
with.
- Draw, paint, or listen to music to release the
anger.
- Write in a daily journal.
- Develop assertive skills to replace your
aggressive behavior. Use "I" statements, not "you" statements, to discuss your
anger. Say "I don't feel valued when my needs are not being met" instead of
"You make me mad when you are so inconsiderate."
- Listen to what the
other person has to say. This can be difficult. Try to understand his or her
point of view. Seek to understand, then to be understood.
- Explore
other resources that may be available through your job or your community.
- Contact your human resources department to
see whether you have services available through an employee assistance
program.
- Contact your local hospital, mental health facility, or
health department to see what types of programs or support groups are available
in your area.
- Read books on anger and how to handle it.
- Forgive and forget. Forgiving helps lower blood pressure and ease
muscle tension so you can feel more relaxed.
- Take care of yourself.
- Exercise regularly.
- Eat a
balanced diet. Do not skip meals.
- Try to get 8 hours of sleep each
night.
- Limit your use of alcohol and do not use illegal
drugs.
- Practice a relaxation technique such as
yoga,
meditation, or
tai
chi.
Symptoms to Watch For During Home TreatmentUse the Check Your Symptoms section to evaluate your feelings, if
your anger, hostility, or violent behavior becomes more frequent or
severe.
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