Anger and conflict are inevitable aspects of life. It is not easy to keep your cool when your button is being pushed on, but it's essential. Here are strategies for handling anger and conflict, empowering you to find resolution and maintain healthier connections.
1. Know your triggers
Triggers are the specific events, situations, or behaviors that can ignite intense emotional reactions within you. By identifying your triggers, you can become more self-aware and develop strategies to avoid triggers and effectively manage your anger. Some examples of trigger are:
- Criticism, could be destructive or constructive
- Betrayal by a close friend
- Disrespect from your boss
- Injustice from an experienced situation
- Personal attacks on yourself or family
2. Practice self-care
Lacking self-care can have several negative effects on our emotional well-being and interpersonal dynamics, leading to increased anger and possible conflicts. Make sure you prioritize activities that promote your well-being, such as:
- Regular exercise
- Healthy eating habit
- Getting enough sleep
- Engaging in activities that you enjoy
3. Develop healthy coping mechanism
Uncontrolled anger may cause us to not think properly. Instead of turning to unhealthy coping mechanisms like excessive drinking or overeating, try healthier alternatives. Engage in activities that help you unwind and take your mind off the anger and conflict. So by the time you are done, you can go back resolving those issues with a clear mind. You can try:
- Deep breathing exercises
- Meditation
- Journaling
- Yoga
- Listening to music
4. Communicate effectively
When you communicate effectively, you increase the chances of resolving conflicts constructively and maintaining healthy relationships. Keep in mind to be open and be respectful while addressing the conflict. You can communicate effectively by:
- Practice active listening - attentively and genuinely engaging with the speaker, refraining from interruptions and judgments, and reflecting back to ensure understanding.
- Using “I” statements - expressing your own experience and emotions, promoting understanding and reducing defensiveness in others.
- Seek understanding - strive to comprehend the other person's perspective and emotions, utilizing open-ended questions, paraphrasing, and demonstrating empathy to foster a collaborative conversation.
5. Negotiation
When dealing with conflicts, focus on finding mutually beneficial solutions. Collaborate with others involved to identify common goals and brainstorm potential solutions. Be willing to compromise and negotiate to reach a resolution that satisfies all parties involved.
If the conflict becomes challenging to resolve independently, consider involving a neutral third party, such as a mediator or facilitator. They can help facilitate constructive communication, guide the process, and assist in finding a mutually beneficial resolution.
6. Seek support
When everything feels overwhelming, and you are having a hard time taming your anger even after trying to cool down, please consider getting support from your trusted friends, family members or professionals. Share your feelings, experiences, and specific challenges you are facing. Be honest and transparent about your desire to improve and seek their understanding.
Managing anger and conflicts is a skill that can be developed with practice and self-awareness. Remember that managing anger and conflicts is an ongoing process, and it requires patience, empathy, and a willingness to grow. By implementing these strategies, you empower yourself to handle anger and conflicts in a constructive and positive way, leading to greater personal well-being and stronger connections with others.
References:
- https://wou.edu/health/resources/student-health-101/emotional-wellness/conflict-anger-management/
- https://www.verywellmind.com/ten-tips-for-managing-conflict-tension-and-anger-2330720
- https://www.conflictdynamics.org/anger-and-conflict/
- https://trainingexpress.org.uk/how-to-manage-anger/
- https://study.com/learn/lesson/third-party-conflict-resolution-strategies-advantages-disadvantages.html