Muscle tension and breathing rate, which are mediated by somatic nervous system, both tend to increase in anger. The following tips will help out to make up the relaxation response and manage anger.

Anger management tips:
Taming your temper isn’t always easy. But these effective anger management techniques will help give you the upper hand.

If your outbreak, wrath or bullying are negatively affecting relationships with family, friends, co-workers and even strangers, it’s time to change the way you express your anger. You can take steps on your own to improve your anger management.

Here are some anger management tips to help get your anger under control:

    * Take a “time out.” Although it may seem cliche, counting to 10 before reacting, or leaving the situation altogether, really can defuse your temper.
    * Do something physically exerting. Physical activity can provide an outlet for your emotions, especially if you’re about to erupt. Go for a brisk walk or a run, swim, lift weights or shoot baskets.
    * Find ways to calm and soothe yourself. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as “take it easy.” You can also listen to music, paint, journal or do yoga.
    * Once you’re calm, express your anger as soon as possible so that you aren’t left stewing. If you simply can’t express your anger in a controlled manner to the person who angered you, try talking to a family member, friend, counselor or another trusted person.
    * Think carefully before you say anything so that you don’t end up saying something you’ll regret. Write a script and rehearse it so that you can stick to the issues.
    * Work with the person who angered you to identify solutions to the situation.
    * Use “I” statements when describing the problem to avoid criticizing or placing blame. For instance, say “I’m upset you didn’t help with the housework this evening,” instead of, “You should have helped with the housework.” To do otherwise will likely upset the other person and escalate tensions.
    * Don’t hold a grudge. Forgive the other person. It’s unrealistic to expect everyone to behave exactly as you want.
    * Use humor to release tensions, such as imagining yourself or the other person in silly situations. Don’t use sarcasm, though — it’s just another form of unhealthy expression.
    * Keep an anger log to identify the kinds of situations that set you off and to monitor your reactions.
    * Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up.

You know you’re only hurting yourself by being angry and yet you can’t stop the feeling from boiling inside you. What do you do? Try anger management. Yes, you can do anger management even if it feels like a bomb is about to explode from deep inside you.

First, whatever it is that’s causing you to feel the urge to smash the face of someone, no matter how intense that feeling is,cool down but dont freeze! Distract your mind from what’s bugging you by verbally counting numbers, from one to 10 or to a thousand or …. and by the time you get tired of counting, your anger would have subsided.

If you feel silly counting numbers, do something physically strenuous like going for a brisk walk or jog. You can go to the swimming pool and cool down. You can go to the gym to exercise. Physical activity provides a channel for your strong emotions to run through.

If sweating it out isn’t exactly your cup of tea, you can still manage your anger by simply calming and soothing yourself. Lock yourself in your room, turn off or dim the lights, sit down and meditate. If you know yoga, this is the best time to practice it.

If you don’t know yoga, then just take slow, deep breaths. Visualize a comforting scene – a serene forest or lake or park with just you and nature all around. Repeat a calming phrase or word to yourself like “calm down” or “cool down.”

You can also listen to music – whatever you like but preferably gentle, meditative music to ease the burning sensation in your mind.

You can paint, write a blog, surf the Internet, or do any other thing to distract your mind from what’s causing you trouble.

Once you’ve calm down, deal with your anger that’s still embedded inside your system by expressing it in a controlled, deliberate manner either to the person who caused you to feel angry or to a family member, friend, counselor, or any person you trust.

Now that you’re in control of your emotions, you’ll have the facility to avoid saying hurtful things that would only aggravate the conflict and your anger, which you would later regret having done. If you’re not sure how you can best confront the source of your anger, try to write a script of what you plan to say to that person. Remember: Stick to issues and don’t get personal.

Try not to hold a grudge against any person. Try to forgive. Bear in mind that it’s unrealistic to expect someone to do and act as you please.

Try to be humorous or witty when talking to an offending person. The smiles and laughter you would cause could release the tensions.
Don’t be sarcastic. Sarcasm may sound witty to you but it will not sound funny at all to the person listening to you. This could only inflame the situation.

If you have the time and the patience, write on your blog or diary the situation that caused you to feel angry. Monitor your response to every situation.

You see, it’s not that hard to manage your anger. JUST take out some time for your self.